Plyometrics: Don’t be a QUAD DOMINANT ATHLETE!!

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John Shepherd track & field coach - author & editor

Жыл бұрын

In this video I talk about the pitfalls of being a quad dominant jumper. This means that the jumper wants to load disproportionally thought their front thighs when jumping. This can make for slower ground contacts and reactive forces and reduce the contribution the hips and the ankle joints make to sprinting and jumping, for example.
Now, it does not mean that the quad dominant jumper will be a poor jumper, in fact they may well be very good jumpers and in particular triple jumpers (from my experience). However, as indicated they may lack sprinting speed due to not having a quick-fire ground contact. Their coupling between the eccentric muscle stretch and the concentric muscle shortening plyometric actions may be longer. So, they need a little more time to express force.
I have also found that these types of jumpers are less able to rotate their legs quickly and they may also sit when they are running.
This is because they firstly, often have underdeveloped hip flexors and secondly, they are not running tall by extending through the ankle and hip. For them the knee is dominant in triple extension.
In the video I make comments about the hip muscles being crucial to sprinting (I tend to do this in many of my videos!). Everything being equal the hip muscles are the key sprinting and jumping muscles as they rotate the legs. Think of the hips as the pivot around which the legs spin - if there is insufficient power there to rotate the legs then sprint speed, for example, will be compromised. The quad dominant jumper is often underdeveloped specifically in the hips - for sprint speed.
In the video you will see examples of quad dominant jumpers and some suggestions as to what to do to try to get the ankles and the hips contributing more to jumping and sprinting.
If you have any specific questions on the specific content of this video or indeed any of my others then please leave them in the section below of through my other social media.
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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

Пікірлер: 10

@aroonkeroor5546 Жыл бұрын

Thank you sir

@shanindtheeed Жыл бұрын

Thank you.

@rocksteadyboxing-southernt5317 Жыл бұрын

Greetings from across the pond Coach. I coach high school athletes with a variety of athletic abilities. Where would you put the emphasis for their LJ and TJ training? As always thanks for your excellent training videos?

@Amit__863 Жыл бұрын

Hey coach, I am a sub 11 sprinter. I am more glute or hip domainant, I can't perform even a piston squat. Please tell me what kind of exercises I will do to strength my knees.

@jordansmith1978 Жыл бұрын

So how do I switch or to being a non quad dominant jumper? Do I focus on contracting my glutes more

@soudeepdebnath7723 Жыл бұрын

Sir it means a jumper who have greater flexibility that kind of jumpers are more elastic jumpers and that kind of jumpers utilities the power little slower and longer ??

@lord_gaming3806 Жыл бұрын

Nice Dir

@antonpohrebniak Жыл бұрын

I have this in mind: compare your front squat which is more knee dominant to regular high bar squat when you go kind of 50/50 knees and hips, I assume for the big majority it's way higher, so obviously more force you can produce, which easily shows that using hips and knees for plyos is better. Is it correct way of explaining? Maybe not🤷🏼‍♂️ Thx a lot ❤

@Johnshepherdtrackcoach Жыл бұрын

Anton, yes that explains a dimension to what the video is talking about. I will have a video out this Friday which focusses on drop jumps in the main and this displays why plyometrics have many advantages over weights and how if placed well into a training programme can develop power and reactivity across all joints.