cameron t. gary mater dei catholic h.s. – chula vista, ca usatf level 2 - jumps
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LA84 FOUNDATIONCOACHING EDUCATION
BASIC/INTERMEDIATE CLINIC
JUMP TRAINING FOR ALL TRACK AND FIELD EVENTS
Cameron T. GaryMater Dei Catholic H.S. – Chula Vista, CA
USATF Level 2 - Jumps
WHY DO JUMP TRAINING? AFTER ALL, MY ATHLETES ARE NOT JUMPERS… The ability to jump:
Purest example of power expression Especially in relation to body size
Exhibits dynamic body controlDirectly 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!
CENTRAL THEME… 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
BASIC CONCEPTS 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 seconds200/2 = 100 lbs of force per second300/4 = 75 lbs of force per second
BASIC JUMPING 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
CONCENTRIC JUMPING 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
ECCENTRIC & ISOMETRIC STRENGTHEccentric 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
COUNTER-MOVEMENT JUMPINGRapid weight drop
Temporarily “increase” weight W/O increasing mass
Descent is briefly stopped & quickly reversedIsometric strength must be great
Arm motions increase force into the groundApplied 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.
“PLYOMETRIC” JUMPING
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)
PLYOMETRIC HISTORY
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 fieldValeri Borzov – Olympic gold medalist sprinter
Used extensive jump training Probably the one who made Americans realize that
things had changed…re: “natural” sprinters
THE GOAL OF PLYOMETRICS
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 strengthAs quickly as possible
Best done withMovements consistent with the athletic skill or
eventWhile athlete is NOT in a fatigued state
PLYOMETRIC “SPRINGY” EFFECT 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
PLYOMETRIC ANALOGY
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
MERELY JUMPING FROM ONE SPOT TO ANOTHER IS NOT PLYOMETRIC Must have instantaneous change in direction Must have a reflexive shortening of the muscle The rate of stretch is highly tied to the
effectivenessBetter to stretch the muscle faster than to stretch the
muscle furtherWhen 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
EQUIPMENT/SURFACE/SAFETY CONCERNS
Initially use Bodyweight for resistanceAdded height/weight is for advanced athletes
Power development High intensity training
Land with a full foot placementToward the middle of the footNot heavily on the toes or the heelsPre-Stretch the Achilles Tendon
Dorsi-Flex the foot
Deliver a Blow!Athlete should strike the ground – not push
EQUIPMENT/SURFACE/SAFETY CONCERNS(CONT.)
The landing surface should: Be forgiving, but not too spongyAllow good traction – especially w/ horizontal
movements If using boxes:
Be sturdy w/ non-slip tops and basesShould 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 solesNEVER barefoot on hard surfaces
APPLIED JUMPING EXERCISES Hopping
Single or Double leg Skipping
“A” series, “B” series, etc. Max-Speed Sprinting Rebound Jumping
Up or downHorizontal Bounding
“Bouncing” upper body movements“Dynamic” push-upsMedicine Ball Catch and Throw, etc.
Most importantly – Stress Power Into the Ground!
DIVISION OF EXERCISES 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 physiologicalThe athlete should be sufficiently rested (between
workouts, sets, reps) to allow for maximal effortsDynamics are the same as quality sprinting
EXAMPLE – DIVISION BY INTENSITY LEVEL
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
BALANCE THE WORK Keep your jumping exercises at an intensity
consistent with the focus of the sessionWarm-ups and technical (learning) movements are
done sub-maximallyStrength/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 setsStop the exercise and go to something else
SIMPLE TO COMPLEX 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 repetitionWork Capacity = 50 – 100 yards per repetitionMonitor your athlete’s rest intervals to achieve the session
goals
RECOMMENDED ORDER OF TRAINING
Technique Speed Power/Strength Endurance/Work Capacity
This is where many mistakes are madeEndurance 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
A NOTE ON ENDURANCE… Endurance is the ability to resist fatigue In jumping, “endurance” equates to
work capacityAbility 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 weightMust account for the needs relative to the
event Distance runner vs. shot putter
RECOVERY 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.
VIDEO DEMONSTRATIONS Stair Drills
Double Step HopDouble Step Up and Back
Field Drill DemosBasic LungeSplit Lunge JumpStandard SkipStep Bounding
CAMERON T. GARY
www.ctgdevelopment.net619-895-4699
jumpmaster@ctgdevelopment.net
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