IN THIS VIDEO I take a look at plyometric training and in particular the drop jump. These are jumps where you drop down from a platform land on two feet (normally) and react to the contact by jumping up.
Much research exists on drop jumps and I provide you with some of the history and thoughts on optimum jump height.
Basically the higher the drop the greater the strength component and the lower the drop the greater the speed component.
I talk about and show you how you can evaluate your drop jumps objectively (using apps and force plates, for example) and also subjectively. In fact I think subjective feedback is just as good. This analysis amounts to degree of knee bend on contact and resultant reaction. As a coach and former athlete I can usually tell when a drop height, for example, is too great for the athlete.
Reactive strength index is also covered i.e. if you are tested objectively. Now, this can be a useful tool in terms of seeing how your RSI is improving (!), however, in my opinion, beyond that there’s little relevance to actual long and triple jumping directly. It’s a bit like knowing your maximum squat it really does not indicate nor fully relate to how far you’d actually jump. One rep squat max and RSI are measures of physical output so they have a relevance but not as a direct a one as could be thought in my opinion anyway.
I also talk about the role of Golgi tendons (and see how I struggle with saying this 😂) in the video. These protect joints and muscle fibre but have a key role to play in power output.
These thoughts connect to the role of the central nervous system - and I explain a little about how the CNS functions In regard to plyos.
I hope that the information provided will help you get the most out of your plyos - any questions let me know.
#plyometrics #tack&field #power
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THE JUMPER
Digital jumps and sprints magazine. Checkout articles, videos and other interactive content which will help you improve as both athlete and coach.
LINK to issue 2 and 3
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John Shepherd is an ex Team GB long jumper and now coach to top athletes of all ages... from English Schools Champions, to European junior Champions to senior internationals. He's coached for the England team