Today we're going to start to look at how we can progress
that vertical force output for our plyometric training
previous two episodes we started to look at how can we teach that active landing from that how can then we start to utilize that
concentric power with our athletes but then also start to look at contact time with the jump mat to give them feedback and try and teach
them how to remain stiff from an ankle knee and hip perspective to increase that power output.
going to start to challenge that stiffness so still with our jump mat setup using contact time looking at that below .2 or 200
milliseconds. we're going to start the challenge KD with a little bit more of a jump height or step off height. and start to look at a little bit
more around what height she can get for her jumps .
- depth jump
- but we're starting at a very low position where just nice and steady build we've utilized a 30 centimeter box
- step off so it can quantify the height at which is coming from and then we can also utilize a 45 centimeter box so
we can quantify the height she's jumping onto
- Three things we really want to look at here
- firstly: when she's stepping off the box that she's actually just stepping off. a lot of people tend to
jump off the box which then changes the height that they're landing at and we can start to see a few
issues start to present as they have these large landing loads.
- so with a 30 centimeter box we know every time that KD steps off it's going to be from a 30
centimeter height if she starts to pull up to saw from this we can change it to a 15
centimeter box but vice versa we can start to progress her with incremental box Heights so
we can quantify each progression
- second part of it: we want to look at is making sure that when she lands there's still that nice essence
of quick contact time making sure that we have strong stiffness through the limbs but we're saying that
like we talked about last episode we want to make sure that we're not changing the way the athlete
jumps just to try and achieve it a quick contact time which means when they land we don't want to see
them just do this little ankle tap to get going we want them to really utilize their entire body to jump
- thirdly we want to make sure that they land with a nice strong active landing like we talked about in our
first episode utilizing that active knee and ankle and hip movement to achieve a nice strong landing
position from
- get you to step off absorb quickly drive through and nice active landing onto the box
- when your athlete is achieving really nice landing positions and he's getting good contact time off that
box we can start to progress in two ways.
- one: we can elevate the height at which they're stepping off now this is the more aggressive
progression
- first the more aggressive way to progress it is to actually elevate her drop height.
so obviously the landing forces go up.
- ability to absorb is unchallenged so we need to make sure that this is done very
slowly but definitely a good way to progress this depth jump
- second: recommend you start to look at doing a higher landing box
- we want to try and get the same contact time for a greater height. what's really important is
as we progress that box height that Katie doesn't get lower and lower and lower into her
position we're going to make sure that active angle is still there.
- as that box gets higher Katie's going to want to bring her knees a lot higher each time. what
we don't want to do is turn that box position into a hip mobility drill rather than a vertical
force production drill we can chase hip mobility anywhere in the gym with a whole heap of
exercises box jumps, depth jumps that type of positioning is not to try and hip mobility
-
that vertical force output for our plyometric training
previous two episodes we started to look at how can we teach that active landing from that how can then we start to utilize that
concentric power with our athletes but then also start to look at contact time with the jump mat to give them feedback and try and teach
them how to remain stiff from an ankle knee and hip perspective to increase that power output.
going to start to challenge that stiffness so still with our jump mat setup using contact time looking at that below .2 or 200
milliseconds. we're going to start the challenge KD with a little bit more of a jump height or step off height. and start to look at a little bit
more around what height she can get for her jumps .
- depth jump
- but we're starting at a very low position where just nice and steady build we've utilized a 30 centimeter box
- step off so it can quantify the height at which is coming from and then we can also utilize a 45 centimeter box so
we can quantify the height she's jumping onto
- Three things we really want to look at here
- firstly: when she's stepping off the box that she's actually just stepping off. a lot of people tend to
jump off the box which then changes the height that they're landing at and we can start to see a few
issues start to present as they have these large landing loads.
- so with a 30 centimeter box we know every time that KD steps off it's going to be from a 30
centimeter height if she starts to pull up to saw from this we can change it to a 15
centimeter box but vice versa we can start to progress her with incremental box Heights so
we can quantify each progression
- second part of it: we want to look at is making sure that when she lands there's still that nice essence
of quick contact time making sure that we have strong stiffness through the limbs but we're saying that
like we talked about last episode we want to make sure that we're not changing the way the athlete
jumps just to try and achieve it a quick contact time which means when they land we don't want to see
them just do this little ankle tap to get going we want them to really utilize their entire body to jump
- thirdly we want to make sure that they land with a nice strong active landing like we talked about in our
first episode utilizing that active knee and ankle and hip movement to achieve a nice strong landing
position from
- get you to step off absorb quickly drive through and nice active landing onto the box
- when your athlete is achieving really nice landing positions and he's getting good contact time off that
box we can start to progress in two ways.
- one: we can elevate the height at which they're stepping off now this is the more aggressive
progression
- first the more aggressive way to progress it is to actually elevate her drop height.
so obviously the landing forces go up.
- ability to absorb is unchallenged so we need to make sure that this is done very
slowly but definitely a good way to progress this depth jump
- second: recommend you start to look at doing a higher landing box
- we want to try and get the same contact time for a greater height. what's really important is
as we progress that box height that Katie doesn't get lower and lower and lower into her
position we're going to make sure that active angle is still there.
- as that box gets higher Katie's going to want to bring her knees a lot higher each time. what
we don't want to do is turn that box position into a hip mobility drill rather than a vertical
force production drill we can chase hip mobility anywhere in the gym with a whole heap of
exercises box jumps, depth jumps that type of positioning is not to try and hip mobility
-
