1. Cameron T. Gary Mater Dei Catholic H.S. – Chula Vista, CA USATF Level 2 - Jumps

2.  The ability to jump:  Purest example of power expression Especially in relation to body size  Exhibits dynamic body control  Directly transfers into all T&F events Sprint Starts Hurdle Clearances Striding across the throwing ring Most effective contributor to stride length At any distance  Explosive capability is critical in ALL sports!

3.  DELIVER FORCE INTO THE GROUND Increased force into the ground = increased energy return to the body DON’T over emphasize high-knees High knee action is a reaction to ground force Overemphasis on high knees results in “pulling” Negates ground force application Research has shown that faster running speeds are primarily due to: Increased stride length due to ground force reaction Faster application of high ground forces

4.  Distinction between Strength and Power  Strength = max force applied against resistance Irrespective of time element Maximum poundage is lifted slowly  Power = applied strength vs. time By definition uses sub-maximal resistance Power IS a function of strength The focus is speed of application 200 lbs of force applied in 2 seconds; vs. 300 lbs of force applied in 4 seconds 200/2 = 100 lbs of force per second 300/4 = 75 lbs of force per second

5. How do we jump? “Triple extension” of hip, knee and ankle joints Fast & Coordinated Until foot release All three must happen in order to “jump” “Summation of Forces” Non-extension of any one joint makes the jump inefficient Can extrapolate this to upper body movements VERY basic movement Not “functional”, per se

6. Main Characteristics Pushing only Strength-oriented Overcome inertia - move from a stationary position Body at rest tends to stay at rest… Sprint starts Beginning of approach runs We train this attribute through: Bodyweight Exercises (e.g., Lunges) Conventional weight lifting Squats, dead lifts, etc. Jumping up onto a surface Running up stairs

7. Eccentric Contraction Muscle lengthens under tension Such as lowering the weight on a Bench Press Stronger than Concentric One can lower more weight than they can lift Isometric (“isolate” + “measure”) Muscle contraction w/o movement of joint Very brief but very important These attributes are trained by: Lowering and/or holding weight “Farmer’s” Carry, etc. Running/ Horizontal Jumping & stopping (“Catching”) Jumping (vertically) down (“Sticking”) Running down stairs

8. Rapid weight drop Temporarily “increase” weight W/O increasing mass Descent is briefly stopped & quickly reversed Isometric strength must be great Arm motions increase force into the ground Applied downward then upward Body “lightens” as a result Balances the body (e.g. Alternate arm running)) Train counter-movements through: Hang Cleans, Hang Snatches, Push Jerks, etc.

9.  Name is derived from Greek roots  plethyein, meaning “to increase”  “Plio” = more  “Metric” = measure  Noted track coach Fred Wilt  Credited with being the first American to use this term (circa 1975)

10.  These methods were used in Soviet bloc countries for several years prior to the 1970s  Notable Names:  Yuri Verkhoshansky – noted Soviet coach and pioneer in the field  Valeri Borzov – Olympic gold medalist sprinter Used extensive jump training Probably the one who made Americans realize that things had changed…re: “natural” sprinters

11.  A dynamic form of strength training  Designed to impart a load on the muscles  Intended to “Pre-Recruit” the muscles:  Synergistic Not possible w/ isolation movements  Maximal strength  As quickly as possible  Best done with  Movements consistent with the athletic skill or event  While athlete is NOT in a fatigued state

12. Stretch-Shortening “Myotatic” Reflex RAPID Absorption > Stabilizing > Explosion Dynamic power (strength vs. time) Functional muscular tension (within reason) Example - Maximum speed sprinting Shallow knee angles – Fast ground contact “Front-Side” Mechanics Multiple “jumps” down the track One cannot “push” fast enough “Horizontal” jumping/running really isn’t horizontal Transitional vertical impulse Sinusoidal movement of pelvic girdle Sinusoidal movement

13.  Stretching a rubber band, and then releasing it  Bouncing a rubber ball off a hard surface The harder the ball, the higher the bounce Superball vs. Tennis Ball There must be some “give” The more energy applied downward, the more resulting bounce upward Dropped from higher Thrown down as opposed to dropped

14.  Must have instantaneous change in direction  Must have a reflexive shortening of the muscle  The rate of stretch is highly tied to the effectiveness  Better to stretch the muscle faster than to stretch the muscle further  When the degree of stretch is so great that the movement slows/compromises, it is better to: Decrease the degree of stretch until the rate improves Change the movement to place the athlete into a better position to achieve a faster stretch rate (depth, etc.) Example: Box jumping Stop the exercise and resume when the athlete is rested

15.  Initially use Bodyweight for resistance  Added height/weight is for advanced athletes Power development High intensity training  Land with a full foot placement  Toward the middle of the foot  Not heavily on the toes or the heels  Pre-Stretch the Achilles Tendon Dorsi-Flex the foot  Deliver a Blow!  Athlete should strike the ground – not push

16.  The landing surface should:  Be forgiving, but not too spongy  Allow good traction – especially w/ horizontal movements  If using boxes:  Be sturdy w/ non-slip tops and bases  Should not be too high 99% of work can be done w/ boxes under 18 inches Knee angles should be the same at take-off and landing  Proper footwear is critical!  Sturdy, shock-absorbent soles  NEVER barefoot on hard surfaces

17.  Hopping  Single or Double leg  Skipping  “A” series, “B” series, etc.  Max-Speed Sprinting  Rebound Jumping  Up or down  Horizontal Bounding  “Bouncing” upper body movements  “Dynamic” push-ups  Medicine Ball Catch and Throw, etc.  Most importantly – Stress Power Into the Ground!

18.  Do not confuse:  Intensity level with the ability to cause fatigue One can become “tired” from skipping rope One can become “tired” from jogging One can become “tired” from calisthenics  Perception of fatigue is not always apparent after a series of maximal-effort jumps  Speed/Power training is neural as well as physiological  The athlete should be sufficiently rested (between workouts, sets, reps) to allow for maximal efforts  Dynamics are the same as quality sprinting

19.  Low (general warm-ups, recovery work, etc.)  Rope skipping  Recreational game playing (hopscotch, etc.)  Jogging  Medium (active warm-ups, technique, conditioning, etc.)  Running (sub-maximal)  Bounding drills (sub-maximal)  Repetitive sub-maximal sport-specific jumps  Repetitive sub-maximal sport direction changes  High (power development, competition rehearsal, etc.)  Maximal effort competition jumping  Maximal effort sprinting  Maximal sport-specific direction changes  Depth Jumping

20.  Keep your jumping exercises at an intensity consistent with the focus of the session  Warm-ups and technical (learning) movements are done sub-maximally  Strength/Speed Development movements are done maximally  If the movements fall below a certain level re: time, distance, reps vs. time, etc.  Give more rest between sets  Stop the exercise and go to something else

21.  Focus on technical proficiency over volume  More is not necessarily better (“Better” is better) It serves no purpose to do more of an improper movement Anything worth doing is worth doing correctly Improper technique exposes athletes to injury  Progress from Bilateral to Unilateral  For Young Athletes  Keep the volume low and the intensity high 20 – 150 Ground Contacts Per Session Keep the reps low per set Example - horizontal movements Speed/Power = 40 yards or less per repetition Work Capacity = 50 – 100 yards per repetition Monitor your athlete’s rest intervals to achieve the session goals

22.  Technique  Speed  Power/Strength  Endurance/Work Capacity  This is where many mistakes are made  Endurance training is NOT speed training!  Separate your endurance training from your Jump or Speed training  It is acceptable to perform tempo-endurance training the day after Plyometric training.  Focus on QUALITY over quantity

23.  Endurance is the ability to resist fatigue  In jumping, “endurance” equates to work capacity  Ability to apply maximal efforts repeatedly  Increasing one’s strength  Increases one’s power potential 200 lb max squatter can more quickly lift a 100 lb load than a 150 lb squatter  Must account for relative body weight  Must account for the needs relative to the event Distance runner vs. shot putter

24.  Between Sets Maximal Effort = Maximal Recovery Sub-maximal effort with sub-maximal recovery Work Capacity/Endurance  Between Sessions  Jump training can be done about 2 – 3x a week, but…  Maximal efforts about 1 – 2x a week Followed by a tempo session or active rest  Athletes generally need about 48-72 hours to recover from intense jumping work  Low intensity jumping can be done daily  Remember – COMPETITIONS are high intensity training exercises.

25.  Stair Drills  Double Step Hop Double Step Hop  Double Step Up and Back Double Step Up and Back  Field Drill Demos  Basic Lunge Basic Lunge  Split Lunge Jump Split Lunge Jump  Standard Skip Standard Skip  Step Bounding Step Bounding

26. www.ctgdevelopment.net 619-895-4699 jumpmaster@ctgdevelopment.net