SPECIAL PLYOMETRICS FOR SPEED AND POWER - DROP JUMPS, PARTIAL HOPS & MORE
HTML-код
- Опубликовано: 28 янв 2021
- JOIN THE JUMPS SQUAD BECOME A CHANNEL MEMBER
GET EXCLUSIVE CONTENT!!!
/ @johnshepherdtrackcoach
In this video I take a look at what are known as partial plyometrics. This term generally applies to the degree of knee bend which is very shallow. A partial hop would thus be performed from a virtually straight leg as opposed to a power hop where the degree of knee bend would be greater.
Partial plyos are great for developing leg stiffness also known as joint stiffness. This is crucial for sprinting and jumping. We include these and many other types of plyos throughout the training year 3-4 times a week during normal training times.
These partial variations are less intense than power hops for example but have a big part to play in making an athlete ready for these and as a training means in in their own right.
In the video you'll see numerous types of partial plyos and also other exercises such as drop jumps (which should be performed from a near straight leg.
At the end of the video you can find out more about Channel Memberships - where you can take your knowledge to a higher level with exclsuive content.
#longjump #plyometrics #trackworkouts
-----------------------------------
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.
John is also an author having written eight books on fitness & sports training and hundreds of training articles....
FREELAP TIMING SYSTEM
If you are interested in finding more about this highly portable and accurate to 2/1000th sec timing system including prices, then please contact me @ johnshepherdfitness@gmail.com
SEE ALSO • Freelap Timing System:...
for a short video on the system.
------------------------------------------
SAVE ON THERAGUN SHIPPING - ALL DEVICES
theragun.xibx.net/c/2386212/6...
SPECIFIC PRODUCT DETAILS
THERAGIN MINI theragun.xibx.net/c/2386212/8...
THERAGUN ELITE: theragun.xibx.net/c/2386212/8...
-------------------------------
Nurokor Mi TOUCH BIOELECTRICITY machine discount
Aids recovery and boost performance
Coach Shepherd is able to offer a 10% DISCOUNT on the NuorKor MiTouch - use this code to access it 🇬🇧 U.K.
www.nurokor.co.uk/discount/Jum...
And if you are in the US 🇺🇸
nurokor-usa.com/discount/JUMP...
---------------------------------------------
20% DISCOUNT
JUMPS SQUAD MERCH
SHOW YOU ARE A JUMPER & SUPPORT THE CHANNEL
USE CODE VEB361MFIC AT CHECKOUT
teespring.com/stores/jumps-sq...
--------------------------------------------
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
pub.lucidpress.com/The_Jumper...
______________________________ 
Спорт
![NoCap - Maliboo [Official Music Video]](http://i.ytimg.com/vi/FUV7E0QyniU/mqdefault.jpg)
Keep up the good stuff John, I can tell you're a very experience coach by your clear and easy to understand explanations... not that you need any approval haha.
Everyone needs a pat on the back from time to time, especially during these times! Stay safe and cheers!
Merci c très intéressant.
Je pense que le video veux aidez-vous! J'utilise cette plyos avec mon sauters pour beaucoup des annes. Bon chance. (Hope that makes sense!)
Really love your videos John! You put a lot of time into your videos, thank you for that!
To do plyometrics the fundamental base is strength.
What are your guidelines in weight training before they start with "high intensive" Plyometrics?
What is approx the weight they should be capable of doing with Squats, Lunges, Step up's?
Pieter,
Many thanks for your comments. Well, I may differ slightly from you in how I deploy plyos by the looks of it. I start plyo training with all age athletes from 12-13 onwards. We start with the less intense ones (such as some of the straight leg versions as shown in the video), We will also do low drop jumps. I feel that jumpers can handle plyo loadings quite easily in my experience. And that building a level of prep strength could be a blind alley ... okay, we still - with 15-18 year olds - do weights but these are more for robustness, rather than a direct power creation. My training plan always includes eccentric work, lunges, concentric squat jumps, lateral movements (hops, jumps etc, so I try to get them to be "strong" from this basis and from the moment they start training ... Depending on the age and the individual jump, I then begin to add in weights for more performance benefits. I hope this makes sense. Oh, I'll add that I have had very few injuries in young athletes from training this way over many years and, I guess the results sort of indicate that it's worked for them.
John, thank you for your feedback.
What you mention makes perfect sense!
In my everyday life I have less to do with athletes younger than 18 years old.
My specialty is rehabilitation. ACL, Knee and muscular complaints I see every day.
Plyometrics, explosive & reactive strength is very important for me, especially in the final phase of rehabilitation. We also have a methodical progression program from low to high intensity, from "friendly" plyometric forms to more aggressive training forms, such as drop jumps, and so on…
We have the most different athletes, football, handball, volleyball, light athletics, martial arts, etc...
Especially with adult athletes we see that the strength factor is very important. Specially to make the connective tissue more resilient to be able to train explosiveness.
How do you use strength training, especially for adult athletes?
How do you use it in terms of dosage and intensity?
With which weights do you work, for example, in the preparation phase, competition phase?
During rehab, we do a lot of "transfer" training, converting strength to speed or explosiveness. How do you use that?
Ok John, some questions where it may not be very easy to give a concrete answer, I am aware of that. Still, I look forward to some tips on how you use this with your athletes.
Greetings from Switzerland
Pieter
@@Johnshepherdtrackcoach
If it possible the use a plate to calculate ground contact times? To make sure the jumps are under certain ground contact time always. Then try to improve the height or distance after reach jump with this preset. This way the athlete can gauge and benchmark how well they are doing. Have a goal to work towards to with more intent.
With the freelap timing system, can I time a staggered 200 for 4 athletes?
Yes you’d need 4 chips and 2 TX junior pros depending on the stagger ... a TX can get a time on either side of it. This would be with a rolling start ... for a sprint start you’d need 4 start buttons TX touch pros. Hope this helps
Video on knee pain and patellar tendinitis !???!??!
Thanks for the suggestion. I will look into this. Stay safe.
Thanku coch
No probs, hope it helps good luck with the training and stay safe.
Hello sir I wanted to ask how many steps = 100mtr? I do sprinting practice on road so how should I calculate 100 MTR on road ??
Well, it depends on your speed and stride length but you'd be looking at around 45-50 steps normally. Usain Bold was around 45 to give you an idea, so just to be on the safe side, I'd probably go for 55 steps. Better to run a little longer than short. All the best and stay safe.
@@Johnshepherdtrackcoach 41for usain 1.75 elite athletes goes 46to50
Plz provide me workout to complete 1600 mtr in under 5 minute
My time is now 6 : 10