In this short you’ll see a number of drills which you can use to condition a better take-off and increase your jump power.
Drop and Block Jumps
Keep knee bend to a minimum. If you drop from too high a hight for you, you will bend at the knees. Start of with lowish drops and go higher as your confidence and ability develops
Reverse and brake runs
This drill is borrowed from football and team sports’ training … run forward about 10m and then put the brakes onto run backwards using a back peddle. Its the change of momentum from forwards to backwards that’s important – those 4-6 transition steps, This drill like the previous one will develop eccentric ability. This is when muscles go on stretch before recoiling to produce a concentric muscular action. The better you are eccentrically the better your jump.
Eccentric take-off (mat on penultimate step)
The key long jump exercise but also great for all jumpers – the mat should be no more than 20cm high. Use a 6-14 step approach and hit your take-off shape. The slight drop from the mat/mats will increase the eccentric lading forces through your legs and thus improve jump power
Swing and block jump
This is less intense drill. It’ll also develop eccentric power plus as an added bonus it’ll help teach you how to swing your hips – which is crucial for running and jumping
The split squat is a great exercise for developing all the major muscles involved in jumping. You should mix single and double leg exercises in your weight training and emphasise different muscular actions (as the eccentric leg does).
Single leg box take-off from stationary position
When jumping (whatever your sport) it’s important to be able to use good technique. As mentioned the swing leg is vital .. this drill will work on that plus “slower” leg power. It’s a great exercise for base jumping power
Eccentric single leg press
As noted it’s important to train your muscles across different muscular actions – everything else being equal – eccentric ones are probably more important than concentric ones. The top long jumpers are better able to use their leg’s eccentric power than the less goods ones who are in turn much, much better than club athletes. So, work eccentrically
It’s important to work different muscular actions in order to condition the take-off and improve jump power. All these exercises will do that. Some are more intense than others and some are more technical – however, when combined via an appropriate training programme they will all produce results.
Look out for more drills and exercises in future shorts and on the main channel.
#shorts #jump #improvejump
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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….