The development of specific eccentric strength for horizontal jumpers is a pre-requisite. Many of the normal strength attainment programmes depend on concentric shortening of the relevant muscle groups. The development of the special strength for jumps is attained through eccentric lengthening. This is simply loading a muscle whilst it is lengthening. This type of strength can be attained by doing plyometric training and a combination of traditional resistance training coupled with specific plyometric exercises. This is called Complex Training.
I have written a 42 page Manual on Plyometric Training for Long Jumpers
It costs £9.97
TO PURCHASE JUST CLICK ON THE BUTTON BELOW
It contains a detailed description and rationale of what plyometrics are and why it should be included into a jumpers training programme.
If you click on this You Tube link you'll see one of my jumpers demonstrating two basic exercises.
NEW: Take a look at this 5 minute interview with Dr Micheal Yessis [USA]. In this interview he speaks on the concepts of Plyometrics and Training. Its just an overview but gives you an insight into training plyometrically. He does include several practical demonstrations......
Thanks Michael
My Plyometric Manual contains 32 exercises which can be used in a training programme plus 3 sample programmes
It attempts to answer the following questions:-
Where does a coach start?
At what age should a jumper begin plyometric work?
What exercises should you include?
How high should the platforms be?
How many contacts should I give to each jumper?
How long a recovery is required?
How many times a week?
What time of the year should I include it?
Should I do it in the competitive phase?
Is it suitable for males and females?
Is it safe?
Can I link it with traditional weight training?
PLYOMETRIC TRAINING
But before we even begin to look how you include Plyometric Training into your training programme it's important that you as a coach/jumper understand the basic physiological implications that underpin this unique strength training programme.
Plyometrics is a well researched topic and there are 'hundreds' of white papers on the internet on the subject. In fact, too many, so some people might get confused.
So what I will do, is attempt to explain my own rationale and understanding about its inclusion and how I - over the last 30 years have included plyometrics into my own training programmes
I have 'tried' many ways, I've experimented with various exercises, loadings and intensities. I've made mistakes, but I'm now at a period in my coaching that I'm now comfortable with how I intergrate plyometrics into my training/strength attainment programmes.
BUT FIRST - WHAT ARE PLYOMETRICS?.........
Just take a look at the following 2 video clips I saw on You Tube. In time I shall include my own video clips - so at this moment why reinvent the wheel!
Thanks very much to the author/film maker and athletes demonstrating single legged bounding and bounding to the pit
Plyometric Training develops explosive, elastic and reactive power through the process of bounding drills and depth jumping.
It is not a stand-alone strength programme but runs parallel with other strength training units - such as traditional weight training.
The understanding of the concept is not that difficult - it's the application of that knowledge that might be a stumbling block for many coaches.
Questions such as: Which exercise, how many exercises, how many repetitions, how much recovery between sets and how high should the platforms be for depth jumping. These are questions that need to be addressed before any coach embarks on a plyometric training programme.
THE BASIC PRINCIPLE OF PLYOMETRICS
A muscle that is stretched immediately before contracting can produce more force quickly than one that is simply contracting from a relaxed position.
Muscles are like a spring - the stretch loads the spring and lets it contract faster and more forcefully.
Plyometrics stresses quality NOT quantity
BRIEF HISTORY -
I have used plyometrics for over 25 years and am convinced that used in conjunction with other strength development programmes, massive gains in eccentric, explosive and elastic strength is attained. This is specially relevant to jumpers needs and requirements.
The word Plyometric is derived from the Greek word 'pleythein' meaning to 'increase' or from the Greek roots 'plio and metric' meaning more and measure. This definition obviously depends on which book you read!
Plyometrics is an ADVANCED training programme aimed at linking strength with speed of movement to produce POWER
Plyometrics revolves around jumping movements. Your muscles act as springs. Push down on a spring and let go. What happens? The spring, SPRINGS INTOACTION!
That is the concept behind Plyometrics. Just as in the example of the spring, your muscles, when loaded, act like a spring. They store the energy through compression, and upon release of that energy, they release force.
BUT ENOUGH ABOUT THE BASIC UNDERLYING PRINCIPLES - HOW DO YOU INTERGRATE THIS FORM OF STRENGTH ATTAINMENT INTO A TRAINING PROGRAMME?
IT'S THE APPLICATION THAT IS KEY
TYPES OF PLYOMETRIC TRAINING
As I've already stated your choice of exercises are meant to LOAD the relevant muscle groups as they are lengthening.
So careful exercise choices have to be made. In a long jump take-off this is very evident. The jumper runs in from distances ranging from 30mts - 45mts often at very high speeds.
On the last stride just prior to TOUCHDOWN the jumper has to pre-tense the muscle groups in the take-off leg. The forces at the moment of touchdown are huge and lead to compression of that leg - a lowering of the center of mass. The lower the centre of mass-the lower the flight parabola which leads to a shorter flight phase and ultimately an earlier landing.
To ensure that there is limited compression [sinking] the use of plyometrics develops the ability to combat excessive lowering. So plyometric exercises are chosen carefully.
A Sample Exercise:
1. Hurdle Bounding:- [see link to YOU TUBE below]
This is a short film clip of one of my jumpers demonstrating hurdle bounding
NOTE: The height of the hurdles and the spacings between the hurdles for this drill will depend on the experience of the jumper performing the drill.
The protocol for this drill is thus:
Set of 6-10 hurdles/3 to 4 sets with adequate recovery between each set
Keep upper torso upright, head up, open neck, eyes looking ahead
Land on full foot - no landing on the balls of the foot or landing heel first
Can be done with or without arms [remember that arms contribute approximately 30% to vertical lift
On landing; limit the amount of time spent on the ground. DRIVE back up immediately
On landing limit the amount of flexion behind the knee [I ask for 160-170 degrees].
NOTE If you want to know more..........
I have written my own 42 page Manual on Plyometric Training. It contains the Plyometric Principles and rationale, why it should be included in any training programme, 32 relevant exercises and several sample programmes PLUS lots, lots more.....
