5 EXPLOSIVE 🧨 DRILLS TO IMPROVE YOUR JUMP POWER JUMP HIGHER ⬆️ JUMP FURTHER ➡️
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- Опубликовано: 28 мар 2024
- 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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I’m in my second year of coaching jumps and your videos have been nothing short of spectacular, thank you for posting and please keep it up!
Many thanks. What I post is an evolving process and like you I am learning as I coach and develop jumpers and my own philosophy. I think we coaches need to find out what works and then create a blueprint and then adjust and develop this as we progress over the years. Good luck with your work.
Cool, thanks coach. Awesome, the third exercise is my favorite. I do it outside. One day I decided to use the hood of a car instead of a barrier. That is, after jumping off the step, immediately jump over the hood of the car. The first time I did it, but the second time I couldn't jump in length and "crashed". BUT it's not a problem for me right now.
Be careful!
I just finished my level 2 athletic coach course and this will be helpful. I also did my first long jump competition after more than 23 years and I sucked at it. Landing was excellent but speed was non existent........... 4.24m...🙄🙄😭😭
What books did you recomend about plyometrics and speed, strengh training?
Sir my last 10m. Big slow sprint, so what I do?? 😮plz sir rpl 🙏
day 998 of waiting for an everything ' tripplejump video'
Sir not improve ment Long jump please.. Exercise video 15 feet from exam from India