Plyometrics: Power Training & Circuit Design

Year 11 Senior Learning & Recreation Developing explosive power through dynamic exercises Circuit design and performance analysis

What is Plyometric Training?

Explosive movements combining strength and speed Uses stretch-shortening cycle (SSC) Develops power through rapid muscle contractions Improves neuromuscular coordination Essential for athletic performance

Benefits vs. Considerations

{"left":"Increased power output\nEnhanced athletic performance\nImproved reaction time\nBetter coordination and balance\nFunctional movement patterns","right":"High impact on joints\nRequires proper technique\nNeed adequate strength base\nRisk of injury if performed incorrectly\nDemands proper recovery time"}

Energy Systems in Plyometrics

Primarily uses ATP-PC system (phosphocreatine) High intensity, short duration efforts Anaerobic power development Work:rest ratios of 1:3 to 1:5 Complete recovery between sets essential

Plyometric Exercise Categories

Lower Body Plyometric Exercises & Reps

Jump Squats: 3 sets x 6-8 reps Box Jumps: 3 sets x 5-6 reps Broad Jumps: 3 sets x 4-5 reps Single-leg Bounds: 3 sets x 6 each leg Depth Jumps: 2 sets x 3-5 reps (advanced)

Upper Body & Core Plyometric Exercises

Medicine Ball Slams: 3 sets x 8-10 reps Clap Push-ups: 3 sets x 5-8 reps Medicine Ball Chest Pass: 3 sets x 6-8 reps Rotational Medicine Ball Throws: 3 sets x 6 each side Explosive Push-up to Stand: 2 sets x 4-6 reps

Design Your Plyometric Circuit

Work in groups of 3-4 students Select 6-8 exercises targeting different muscle groups Include work:rest ratios and rep ranges Justify exercise choices based on muscle groups Consider energy system demands Present circuit design to class

Circuit Justification Questions

Why did you choose these specific exercises? Which muscle groups does your circuit target? How does your work:rest ratio support power development? What energy system will be primarily used? How would you modify for different fitness levels?

Circuit Performance & Peer Feedback

Perform circuits with proper warm-up Focus on technique over intensity Peers observe and provide feedback Rate power output and form quality Discuss modifications and improvements Record performance data