IN THIS VIDEO I I describe 5 explosive, power and speed developing drills I believe you should be doing at this time of the training year - that's between the indoor and the outdoor season.
These are designed to build specific power that will benefit the phase transitions for the triple jump and the long jump take-off, for example.
THE DRILLS (and video time-line).
0.00min: Intro
They all have an eccentric emphasis
0.28sec DRILL 1:
Double penultimate step overload long jump take-off drill from low box/platform
The drop from box onto the penultimate is designed to technically focus and condition the pen step position
2: 1.20min DRILL 2: 2 Hops and med ball throw from a platform
For both long and triple jump
I talk about slower ground contacts and building a base of power.
1.57min: Why med balls?
Again building a power base
3: 2.04min DRILL 3: Hurdle jump and drop jump combination
I talk about the drill's objectives e.g. quick contact time
Mention is made of my GCT video
4: 3.03min DRILL 4: Decreasing height box drop jumps
Looking at the braking forces and the eccentric benefits
4: 3.30min DRILL 5: Runs with med ball held at arms' length
Great for the core and places emphasis on hips. Also overloads the contact on foot-strike
4.00min: More on why eccentric work is crucial
It's a strong inclusion in this current training block between the indoor and the outdoor season.
4.30min: Summing up
Thoughts on new LJ take-off board proposals and Athletics Weekly article
Freelap system - contact me if interested
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SEE ALSO • Freelap Timing System:... for a short video on the system.
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