The jump you better jumping. That’s for sure!

The real problem is what to skip? how to jump? what kind of jump to do?
The number of hops has a positive effect on the performance of maximum jump, but also impacts significantly on the state of the shape of the athlete can often be affected by the number of missed articulation in the joints of the knees and lower back.

E ‘therefore appropriate to include in their training program a training phase to jump, trying to “dose” at best the number of exercises and jumps to make sure that the positive aspects are always greater than negative ones.
In short, you do not need to have an athlete that improves the leap to 10 cm if then after two weeks of training you will have to stop for knee pain or overload in the back.

Here are four exercises that every technician can include in its training program, with the necessary modifications with respect to overloading and the number of sets and repetitions.

Let’s examine the four years of the video below:

Step 1. Isometric + Jump
In the first years the athlete must maintain an isometric phase with a half squat position for a period that can range from 3 to 8 seconds and then make a leap forward in trying to take the utmost fluidity in the movement to thrust upward . In the video you can see that the athlete uses a FluiBall® from 3kg to work on the co-contractions of the lower limbs and Retaining the core area.

Step 2. Isometric + Landing Phase
In the second exercise the athlete after performing an isometric phase will a boost phase jumping on to a plinth. The height of the plinth is defined by the maximum reached by the athlete, less a safety clearance that usually does not exceed 10 cm.
The part of the work of eccentric fallout from the jump has not been made.

3. A sequence of stimuli: Iso + Jump + Jump + + Dynamic + Quirky Quirky
This sequence contains in principle all the key points of jumping on the technician will have to linger and analyze in detail for each athlete. The constant variety of stimuli and lasts longer than one year, no doubt intensify the workout than the two previous years.
Most common errors:
– Perform the entire “circuit” as if it was a timed race
The technician will scan the work time of the athlete, trying to differentiate as much as possible the various phases.
– Do not pay attention to the eccentric phase
The phase of relapse is the most important aspect to treat, as is usually the one that presents a greater number of complications both in the joints that muscle.
– Do not give proper recovery time between sets
The recovery time plays a fundamental role on all the exercises, a fortiori of those in which requires a maximal expression in phase jump and a high level of attention during the relapse. Doing things in a hurry is useless, better to make a number less if you do not have the time necessary to work in total tranquility.

4. Exercise monopodalic: Split Squat Jump + monopodalic on Plinth
If in the four previous years had been required expression of both feet jump, in the last year the athlete must perform a jump monopodalic after a period of “stress”, which corresponds to the execution of the exercise of the split squat with a slight overload.
Also in this case the number of repetitions of the spilled Squat should not exceed 6/8 repetitions with a total recovery time between a series and the other.

Here’s the video of the 4 exercises listed above.

Comments

comments