Increase Your Vertical Jump : Part 2 - Countermovement Depth

[sillyoffapilly]

So I just watched your video #4 regarding eccentric speed and I think that answered my question.

[sillyoffapilly]

Ive got a question for you regarding countermovement in general. I recently had my vertical tested using the Myotest. I did the static jump and countermovement jump, and the difference between the two was only a few inches (22 static, 25 cmj). I was informed of the Elastic Utilization Ratio, and that basically i was not using much elastic energy but primarily just power to jump. Are plyos going to help that EUR improve or is it more for improving tendon stiffness/rigidity?

[explosiveedge]

@sillyoffapilly Thanks for the question. EUR can also be referred to as Eccentric Utilization Ratio and is something that is gradually gaining more esteem in the research community. Essentially, it is a measure of how well your body can handle the stretch and lengthening process that occurs during a countermovement of stretch-loading process. A score of 1.14, which is what you registered, is actually pretty solid though I would like to see athletes get to the 1.20 range.,

[explosiveedge]

@sillyoffapilly B/C of that target of 1.20, you are going to want to perform movements that require an emphasis on the eccentric ability that is specific to vertical jumping. Thus, both the velocity and magnitude of the eccentric actions in your training movements you use are both going to be important. Plyometrics can help for this use. But other training methods, such as entitled 'Powermetrics' that I have done some vids on will have greater use for this purpose in my opinion.

[sillyoffapilly]

@explosiveedge so (correct me if i'm wrong) plyometrics, when done correctly, are designed to improve your stretch reflex and inhibit the golgi tendon reflex? This will allow a faster stretch shortening cycle, that when combined with a higher EUR will create a larger vertical impulse and a higher jump. I understand the physiology behind the two different reflexes, but how is th elastic/eccentric utilization different from the stretch reflex?

[sillyoffapilly]

is the stretch reflex specifically referring to the activation of the muscle spindle, where as the elastic/eccentric utilization more just referring to the overall elasticity of the muscles and tendons?

[explosiveedge]

@sillyoffapilly Great question. And yes that is a good way to look at it. We have to remember that during the execution of a long-SSC type action like that which is present during a standing CM VJ (greater than 250ms), the amount of stretch reflex potentation to the concentric action will actually be very limited as compared to a more dynamic style of jump that involves a run-up or 1-leg take-off (like is often displayed in sport).

[freejumptraining]

Good stuff as usual, ya'll should podcast this as well. Thanks Shawn!

[explosiveedge]

@freejumptraining Thanks brotha!! I appreciate the shout-out. Feel free to pass one any of my vids or use them in any of your content, podcasts, etc, too.

[verticaljumpify]

Wow..you have nice video here..any plyometrics video there? Like squat or weighted box jump?It also help right?



[explosiveedge]

@verticaljumpify Hey thanks! Appreciate it. You can check out some of my other videos on the Explosive Edge channel as there have been that speak on some plyometric-related topics. Also, one of my Assistants is putting together a plyo-oriented video series w/quick tips for plyo application that should be coming out next week so be sure to check that out as well.

[alexaioanei]

what is your vertical?

[explosiveedge]

@alexaioanei Right now, my (i.e. Shawn, the speaker on this vid) personal standing CM VJ is in the mid-30's.

[Bennyhidef]

Really appreciate the vids! But is all this stuff applicable to unilateral jumping?

[explosiveedge]

@Bennyhidef Hey man, thanks for the comment. Yeah, I hear ya. Many people would rather train for unilateral applications than just straight standing/countermovement jumps. That said, yes, some of the tips will apply, and others won't. However, be patient and stay tuned b/c I do plan on having some of the later tips in the series be unilateral-specific complete w/exercises. Right now, I am just trying to lay the groundwork but will get more into the unilateral for sure.