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Jump 4 to 8 Inches Higher With These Vertical Jump Exercises
Depth jump article. No progression or preparatory exercise.
An example of how intent and execution are points of emphasis that fall in the category of unconscious incompetence for many athletes.
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@menacedolan I take it all back. I had to have someone else look at the pictures for me and still don’t feel right.
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@menacedolan Please, just for once, bring in new information and tell us something we don’t already know.
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Thanks to @benkuch and @train608 for the start. I’ll try to address possible solutions for safely implementing plyometric training.
There are three categories of safety that I can think of:
- Physical environment
- Do athletes have a safe area to perform and recover from explosive movements without coming in to contact with other athletes or equipment?
- Is there sufficient padding on landing surfaces to reduce injury if a jump is missed?
- Motor Control
- Do athletes have an understanding of the positions that they need to start and finish in? Can they display mastery of those positions in an isometric state unloaded?
- Have athletes demonstrated the ability to maintain correct postures and positions while reducing force from an external load? While producing force against one?
- Exercise Stimulus Prescription
- Is the intensity of each individual rep appropriate for the athlete’s capacity?
- Is the volume of total work small enough to allow for technical proficiency in the last rep?
- Is there enough rest in between work to allow for proper recovery?
Safety protocols:
- Assume that your athletes are willfully incompetent and then baby proof the training area. Also, many of them will wear crappy shoes and should have exercises modified because they have no chance in Hades of stopping, changing direction or creating another explosive movement thanks to a complete lack of stability in their footwear.
- Siff gives a set of guidelines on page 272 for plyometric work. He recommends a ‘good warm-up of the intensively involved muscles’ and that the ‘the initial posture with respect to the joint angles should correspond to the same position in which the working movement begins in the sporting exercise’.
- We can make plyometric training safer by addressing its demands in our warm-ups. Examples of this are:
- Deadbug — tie braced, neutral trunk to loaded hamstring and calf.
- Spiderman Inchworm — posture tied to knee over instep and opening of anterior hip on opposite leg
- See Saw Walk — braced, neutral trunk moving through space and loading the posterior chain with a neutral hip — add athletic position burpee to teach force reduction and landing mechanics
- Cocky Walk — as good a warm-up of intensively involved muscles as you’ll get
- Reinforcing the Universal Athletic Position as a default position as often as possible in force training via squat, power clean, slam ball, etc.
- We can make plyometric training safer by addressing its demands in our warm-ups. Examples of this are:
- Workout structure
- Siff says that an initial rule should be no more than 5-8 repetitions in one set. And that rest is crucial in between sets. So a safe and prudent training stimulus can be maintained with the following ideas:
- Teach the starting and finishing positions first. Then allow the full movement to be performed.
- Reinforce proper mechanics in every movement you can find outside of plyometrics so that athletes can learn under reduced time, load and spatial demands.
- Perform plyometrics for quality position and explosiveness, not for time.
- Start with skips and hops for mastery before implementing sprints and jumps.
- Initial exercises should be as conservative as possible.
- Wait for increased display of speed and acceleration before changing the stimulus.
- No more than 2-3 sets of 5-8 reps.
- Rest periods of about 10 minutes between sets promote maximum power development.
- Increase height before increasing weight.
- Do NOT perform plyometric training if muscle, joint or tendon fatigue or soreness is present.
- Make jumping and landing the right way cool for your athletes. Celebrate athletes who move the right way. They should be able to perform with a sense of swagger, not with the scent of dog shit.
- Siff says that an initial rule should be no more than 5-8 repetitions in one set. And that rest is crucial in between sets. So a safe and prudent training stimulus can be maintained with the following ideas:
- Physical environment
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@tonyfu Killed it.
@menacedolan Wrote the obituary.
Would love to hear what Inky would say about supplements to enhance the neural processes. Or how much of a moot point you can make the genetic aspects of quickness through the study of game situations so that you can apply anticipation instead of waiting for the reaction time between the stimulus of your opponent’s actions and your response.
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@benkuch I just figured we should be applying our new found speed knowledge to our own training, running fast enough to go back in time and post our homework on last Wednesday. That’s my plan anyway. Now excuse me as I gear up for the most epic flying start the world has ever seen. Stand back and women cover your children’s eyes!
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And finally, once it got a little heavy…
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Gave instruction then had athletes do 3 deadlifts on the minute adding weight each time.
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Tore my groin going into 16.1 last week, so couldn’t demo anything. These athletes have performed the deadbug, spiderman inchworm and see saw numerous times during the course of a class, so I was able to get by without visual cues.
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A huge barrier to the toes forward squat is unconscious incompetence. Many athletes have never given thought as to why they squat, how they should squat or how squatting in a certain manner will benefit them. Similar to @benkuch ‘s soldiers, the squat is seen as a binary exercise: Did the bar move all the way back up to where it started before you went down? Did it have more weight on it than the next guy? Our opportunity is to imbue them with an appreciation for the ‘how’ in ‘how much’. My favorite parallel to draw (shout out to Ingo B for the pun usage) is with skiing. Even if nobody has done it, most of my athletes have seen it. I ask them to stand with their toes out and then tell me what would happen if they were in that stance while speeding down a mountain. Then I ask them to stand where they would feel stable and safe as they went down a mountain. I also find that asking people to start with their toes out and then trying standing on one leg at a time, then repeating it with toes forward is a good illustrator of the stability and power potential inherent in a toes forward stance. Every single time we teach the squat (twice per week for our novice athletes) the idea of the universal applicability of that foot orientation is driven home. It is how we burpee, box jump, land, deadlfit. Try pushing a prowler duck footed and see how you like it. Making it an obsessive part of every class experience helps with buy-in when it comes to squatting.
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Time stamp notes for Lecture A. These are estimated off of a running timer that I started on my phone 1:00 in to class.
1:00 – Athleticism discussion
22:00 – Definition of athlete and athleticism
26:15 – The righting effect. @mcquilkin do you have a link about central pattern generators that relates to this? Did I miss where this was distributed?
33:00 – Phases. Generalized / Endpoint Motor Programming
38:00 – Actuator Phase
42:00 – Strength, Power and Performance Traits
~59:00 – Base Level of Strength discussion
1:04:00 – How the power clean relates to the big picture of strength
1:14:00 – Siff’s 5 Indicators Page 111 Chapter 2.2.4
1:18:00 – Heterochronicity
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Course feedback idea:
Can we assign a Class Fact-toter each week to note and list the start times of each class recording?
Then the topic and minute mark can be posted as a reply to the class video.
That way when we go back to watch the class videos we can skip right to the content we need instead of jumping around or re-watching the entire hour.
I’ll volunteer to do this on Monday 29 February.
El Conando out!
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@chobbs @menacedolan @mcquilkin
What about considering theory versus application in this case?
It may be that many athletes have not developed the skill of producing explosive strength from a static position and, despite moving in the opposite direction from which they ultimately intend to go, are able to generate explosive and then maximal strength faster given the enhanced force development due to the stretch shortening cycle involved in a plyo step. Those athletes are defaulting to their reactive ability because it feels more powerful or has been successful for them on the field.
@chobbs argument, if I may be so bold, is that, as measured by on field performance, the overall movement time for his athletes is decreased with a Neo-Hobbsian Eccentrically Directed Plyo Step. (Movement time “which is the interval from the end of the reaction phase to the end of the movement”. Siff, p. 133)
The argument lies in whether or not you can develop an athlete’s reactive ability to a greater extent than you can develop their starting and acceleration strength from an isometric position. The reactive ability would have to be improved to the point that it overcame the isometric start in addition the lost time and distance of the counter movement involved in the NHEDPS.
Would using a box squat or seated box jumps help an athlete to develop the default movement pattern of a forward step? Or athletic burpees with an enforced and extended hold in the universal athletic position prior to the vertical jump? What about an athletic burpee where the athlete has to wait for a coach’s call and then react with either a vertical or forward jump?
Is the limitation the technique used on the field or the ability to replicate the demands of the field in the weight room?
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@benkuch You can tie in to Hatfield’s strength definitions to build out a definition of repetition of speed.
Power: A Scientific Approach pg. 10:
- Strength Endurance: Your ability to put forth maximum muscular contractures time after time with no appreciable decline in force output.
- Speed Endurance: Your ability to maintain your maximum speed over distances less than 400 meters.
Then on pg. 11 Hatfield writes that “Strength and speed endurance come primarily from changing enzyme concentrations and pain tolerance.”
Speed is another means of force exertion, so I think Hatfield’s ideas apply here.
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@benkuch Love the BLoS acronym…who would’ve thought the military guy would create that? I know see myself as a coach and athlete frantically searching for more of it like this guy. (Just replace NOS with BLoS.)
I’m also going to start using “And Harry, I need it by tonight.” every time I ask for anything.
“Chad, pass me a coaster for this coffee mug. And Chad, I need it by tonight.”
