Nice performance! Looks like a CNS killer and for a fat old bastard like myself probably a knee killer as well :)
Starting a 4 week explosive/speed cycle after my peak strength cycle now and I am gonna throw in Depth Jumps low box to high box and to max vert, Chained Broad Jumps, The one leg bounces (your finisher but 50m for practical reasons), probably your 20m one leg bouncing as well.
Oh and regular BJs of course and some Squat Jumping on top of that.
This is just advise but you should bend your knees more when you land. it's putting to much force on your ankles, calfs & Knees. it's better to absorb the pressure than to but it all on your legs. its like jumping with out bending your legs at all, it'll come to a really fast & HARD stop. there for the more you bend the more pressure absorbed and less force on your body. But good training though bro
Are these kinds plyometric's good for strengthening ankles? I've had numerous ankle sprains from skateboarding. This summer it's time to try something to prevent these sprains. jumping higher is obviously a bonus, but main focus is in the ankles. Thank you.
What kind of shoes do you train in? I have always wondered if running shoes or some sort of trainers are best for plyometrics because of the structure/ support and such. Any input?
@Darapsa when you watch what a triple jumper goes through then you will understand why these exercises are performed. If you are an elderly person then I would not suggest that you do them.
@awacs52 I stand by what I said. This is being sold to the masses, not specifically to Olympians. I have seen the ad on TV. You are right, this should not be done by elderly persons. Nor anyone else who is an average person exercising. Nor to anyone that doesn't want shin splints.
@jumpscoach214 because all of the force from that jump is being absorbed by your bones, but if you bend your knees and try to land quietly from height then it is your muscles that are receiving the workout.
@jumpscoach214 because when taking an impact from that height you can damage your knees because your bones and knees are taking the front of the impact but when you bend your knees and try to absorb the impact quietly then your muscles will be getting the workout.
@MrCarseallday your muscles and tendons still take the impact, regardless of the angle of your legs.... unless you landed with your legs completely straight, which would end poorly :)
doing altitude drops like that is a terrible idea unless you have been doing proprioception excercises for stability. you could seriously hurt yourself if you just get off your butt and do that
well, normally you should bounce back. I don't do altitude drops anymore....If I do them it is only in really small volumes to kind of overload the CNS. I would say a good ratio of altitude drops to bounce drops might be 10/90 or 20/80 at the most
@lordvoldemort578 Jumping rope isn't much of a "fast twitch"muscle builder unless you have been sitting on the couch for a month straight or are completely out of shape. it is a nice basic exercise to develop some coordination in your plantar flexors (ankles) as well as some elasticity, but it shouldn't be your main training exercise. Sprinting and short contact plyos are fairly similar in FT activation although sprinting will activate less slow twitch fibers. neither really BUILD FT fibers
@lordvoldemort578 don't think of the exercises so much as a "fast twitch builders". any exercise can target the fast twitch muscles specifically if performed at a very high speed. there will be times in vertical building that you need to focus on force and not speed though. so in answer to your question, yes and no, depending on how fast you perform them and what type of weight you are using, but whether or not you hit the fast twitch muscles specifically is not relevant to increasing vert
actually it is okay to do so on a regular basis if you know how to "turn on" correctly so once again you can absorb the force. the purpose of altitudes is to be able to turn on rapidly. what your athletes are doing is jumping and letting gravity take them to the ground. then when they land they are not turning on which will result in injury
no and i my body is unable to CORRECTLY jump off a box of that height and CORRECTLY absorb that force. i am sure many athletes can jump of a box of that height, and land...but it doesn't mean they are getting anything out of it
too bad this was already invented and performed by the russians a couple of decades back....and there is already a program based around this, its called EvoSport. plus they do it correctly, and actually turn on so the muscles absorb the force not the knee...but keep on doing this and i hope your ankles and knees hold out
Cool video. I play college ftball, and have seen great results with altitude drops and jump. Got a few questions though..
Your depth squat landings are off a tower of boxes, and Im sure its way over your VJ. Why use boxes so high? You can only put out as much energy as you can absorb, right? So if the boxes are more than 105% or so of your VJ, isnt that too high to absorb properly??
Also, you go rapid fire drops. Wouldnt you need to rest to replenish ATP between reps?? Just curious
well, first off i look back at this workout and have to say it is something i don't do at all anymore, there are a lot of better ways to acheive a good single leg jump. the reason for the higher boxes is that for track and field jumpers, eccentric power development is the most important part, rather than for football, where concentric power development might be more important. in the quick drops, those are very submax, so the rest period isn't really needed.
Hey, you seem like a man who definitely knows his stuff, especially about plyos and track.... so do you have any sort of plyo workout you could recommend for a shot and disc thrower during the offseason
well, whatever plyos you do should fit in the context of your training program and the overall goal you are trying to accomplish. for a basic plyo program in the summer, i would just put them in before a lifting session once a week or do a complex with squats or cleans. i don't really have a link off the top of my head for a plyo program for throwers though.
Exacly right... Bad example of training. The hight is to high. You "train" the injuries with that kind of exercises and nothing more. The purpose of plyometric training is also the activation and potentiaton of reflexes, when you stabilase you are learning to compenzate or "turn off" the reflexes wich contribute in quick end explosive actions.
hey coach, my vertical is about a 32 or so, trying to get to the mid or high 30s, maybe even 40.
ive done plyometrics before and seen increases, and tried them again recently, did them once a week, 40-60 jumps (box jumps, rim touches, depth jumps) each time. I didn't really see any gains. should i be doing more, like 2x a week and 100 jumps?
what plyometric workouts should i do to really see increases?
it appears you have read just enough to be dangerous, perhaps science and practice of strength training? as with any workout, context is everything. the main reason for altitude jumps is to dump a little extra juice into the CNS and build eccentric strength. they aren't something that should be really used more than 2 weeks at a time, and of course the majority of time spent in plyos should be traditional bounce plyos, but where in the video did i say that wasn't true?
i was cerious to know how will this increase single leg verticle leap? Does the shock strengthen the muscles in some way? This looks interesting. Can you tell me more about this??
eh, it is a good fuel to dump in the tank short term in very highly trained athletes. Basically, if it takes you more than 3-4 days to recover from a basic depth jump/bounding workout, you shouldn't be doing stuff like this. (you also need to be landing correctly, and probably should use a coach to do so.....I am not entirely sure why I posted this workout in the first place)
Master Personal Trainer with a Polar Tr-Fit Body Age of 18-years old.
Under NASM I hold a CPT and PES.
For an exercise to be "Plyometric" -two things have to happen -there must be an eccentric contraction (lengthening of the muscle) immediately followed by a concentric contraction (shortening of the muscle)
Your video is nothing more than shock. You are dropping from height and barely changing the angle of the hip and knee.
By my video I am assuming you are just talking about the depth drops, but perhaps you have forgotten about the bounding which satifies the lexical needs of plyometrics? Would you like me to change the title to "sample plyometric AND shock" workout, would that clear up your confusion?
8 foot shock drops, yikes, were you one of the early participants in those russian studies?
Altitude drops are most often used as a potentiation technique in jump training. Along with some eccentric or isometric work, they may help the body adapt to the higher force output required to jump high. So although they may not be jump specific, they aid in output of more force. Heavy squats could be seen as "not jump specific" due to the type and overall speed of movement, but there is no denying their benefit on vertical jump.
I've been eating drops like that for breakfast since i was 15!
And although I have forward momentum because I'm genaurally on a snowboard when i'm doing this I can still drop 15 - 25 ft to a flat landing. pointless comment but i cant be botherd to delete it. lol
I feel that you misunderstand my video label. "shock" training is another term for plyometric training, and was actually the original definition.
As for the knees...........
instantaneous forces on the knee joint in everyday sporting actions such as jumping off of one leg in a basketball lay-up will result in around 20x bodyweight forces on that knee. This is a lot of force, but do we not allow our athletes to perform single leg take-offs? no.......
Wtf comment was clipped :)
Anyway. Keep it up!
marcusherou 4 months ago
Nice performance! Looks like a CNS killer and for a fat old bastard like myself probably a knee killer as well :)
Starting a 4 week explosive/speed cycle after my peak strength cycle now and I am gonna throw in Depth Jumps low box to high box and to max vert, Chained Broad Jumps, The one leg bounces (your finisher but 50m for practical reasons), probably your 20m one leg bouncing as well.
Oh and regular BJs of course and some Squat Jumping on top of that.
Good stuff. Keep it up. You really s
marcusherou 4 months ago
This is just advise but you should bend your knees more when you land. it's putting to much force on your ankles, calfs & Knees. it's better to absorb the pressure than to but it all on your legs. its like jumping with out bending your legs at all, it'll come to a really fast & HARD stop. there for the more you bend the more pressure absorbed and less force on your body. But good training though bro
WestSideFreedom 4 months ago
good for knees
adrenalinerushskier 7 months ago
These jumps are not good for the joints, muscles and tendons and will cause serious injury.
venmendoza 7 months ago
@venmendoza thanks for the comment, could you please cite your references or specific examples?
jumpscoach214 7 months ago 5
how does this help you jump higher and do calve raises help your vertical jump
if not what are some of the better exercises for vertical jump. thank you.
italianamerican11 9 months ago
Are these kinds plyometric's good for strengthening ankles? I've had numerous ankle sprains from skateboarding. This summer it's time to try something to prevent these sprains. jumping higher is obviously a bonus, but main focus is in the ankles. Thank you.
BREAKINtheLAWSKATE 9 months ago
What kind of shoes do you train in? I have always wondered if running shoes or some sort of trainers are best for plyometrics because of the structure/ support and such. Any input?
pvaultguy847 9 months ago
This is no good for joints. Knees, ankles, and hips are stressed. I do not care for this at all.
Darapsa 1 year ago
@Darapsa when you watch what a triple jumper goes through then you will understand why these exercises are performed. If you are an elderly person then I would not suggest that you do them.
awacs52 11 months ago
@awacs52 I stand by what I said. This is being sold to the masses, not specifically to Olympians. I have seen the ad on TV. You are right, this should not be done by elderly persons. Nor anyone else who is an average person exercising. Nor to anyone that doesn't want shin splints.
Darapsa 11 months ago
@Darapsa I would only perform this if I were training to a significant level of athleticism.
awacs52 10 months ago
you really need to bend your knees more in the landings of those drops..
jolte 1 year ago
@jolte why?
jumpscoach214 1 year ago
@jumpscoach214 because all of the force from that jump is being absorbed by your bones, but if you bend your knees and try to land quietly from height then it is your muscles that are receiving the workout.
MrCarseallday 8 months ago
@jumpscoach214 because when taking an impact from that height you can damage your knees because your bones and knees are taking the front of the impact but when you bend your knees and try to absorb the impact quietly then your muscles will be getting the workout.
MrCarseallday 8 months ago
@MrCarseallday your muscles and tendons still take the impact, regardless of the angle of your legs.... unless you landed with your legs completely straight, which would end poorly :)
jumpscoach214 8 months ago
@jolte your an idiot dont say random shit befor you start talking you dont know what your talking about!
GSPRockNRoll 9 months ago
where do u get plyometric boxes?
lileric911 1 year ago
Whoa! I didn't know Brad Pitt did plyometrics!
DanPrinMan 1 year ago
haha, thanks. I haven't got the BP reference from anyone in a while now, so good to know its back.
jumpscoach214 1 year ago
@jumpscoach214
Haha,
Good workouts by the way. I'll need to try implement Shock Plyos in my workout.
DanPrinMan 1 year ago
I read in a good book, that shock drops aren't good. (cause there is no strech shortening cycle)
Depth jumps are much better.
Are shock drops for explosivnes ???
Manuelcr7 2 years ago
what is your vertical leap?
crackwhen 2 years ago
standing=33"
running=42-46" I have improved this a lot since this workout.
jumpscoach214 2 years ago
yeah it seemed pretty high from ur other videos, i just recently started doing drop jumps, and it leaves your body drained of energy and strength
crackwhen 2 years ago
doing altitude drops like that is a terrible idea unless you have been doing proprioception excercises for stability. you could seriously hurt yourself if you just get off your butt and do that
Genieboy20 2 years ago
i guess i shouldn't have had my grandma do this workout last week then
jumpscoach214 2 years ago
Liked the video, but tell me, shouldn´t you jump after landing?or is that more advanced and you have to this to prepar for that doing this first?
Mantorras13 2 years ago
well, normally you should bounce back. I don't do altitude drops anymore....If I do them it is only in really small volumes to kind of overload the CNS. I would say a good ratio of altitude drops to bounce drops might be 10/90 or 20/80 at the most
jumpscoach214 2 years ago
I read on some article on plymetrics that doing the drop thing above 50 cm doesnt change much
LCaaroe 2 years ago
It changes the rate of eccentric loading, although the concentric output isn't going to be a whole lot different
jumpscoach214 2 years ago
@jumpscoach214 Does Jump rope Build the fast twitch muscles and Are Plyometrics just as good as building fast twitch muscles as sprinting????
lordvoldemort578 9 months ago
@lordvoldemort578 Jumping rope isn't much of a "fast twitch"muscle builder unless you have been sitting on the couch for a month straight or are completely out of shape. it is a nice basic exercise to develop some coordination in your plantar flexors (ankles) as well as some elasticity, but it shouldn't be your main training exercise. Sprinting and short contact plyos are fairly similar in FT activation although sprinting will activate less slow twitch fibers. neither really BUILD FT fibers
jumpscoach214 8 months ago
@jumpscoach214 Are Dumbbell squat jumps a great fast twitch muscle builder?
lordvoldemort578 8 months ago
@lordvoldemort578 don't think of the exercises so much as a "fast twitch builders". any exercise can target the fast twitch muscles specifically if performed at a very high speed. there will be times in vertical building that you need to focus on force and not speed though. so in answer to your question, yes and no, depending on how fast you perform them and what type of weight you are using, but whether or not you hit the fast twitch muscles specifically is not relevant to increasing vert
jumpscoach214 8 months ago
@jumpscoach214 Ok got it.
lordvoldemort578 8 months ago
i thought you were supposed to stay in a squat when you landed
thereemix 2 years ago
hi!!! I FROM ARGENTINA,PLEASE I NEED THE VERTICAL JUMP BIBLE BYE
ramonchot 2 years ago
actually it is okay to do so on a regular basis if you know how to "turn on" correctly so once again you can absorb the force. the purpose of altitudes is to be able to turn on rapidly. what your athletes are doing is jumping and letting gravity take them to the ground. then when they land they are not turning on which will result in injury
lusternf 2 years ago
have you ever dropped off a 60" box?
jumpscoach214 2 years ago
no and i my body is unable to CORRECTLY jump off a box of that height and CORRECTLY absorb that force. i am sure many athletes can jump of a box of that height, and land...but it doesn't mean they are getting anything out of it
lusternf 2 years ago
too bad this was already invented and performed by the russians a couple of decades back....and there is already a program based around this, its called EvoSport. plus they do it correctly, and actually turn on so the muscles absorb the force not the knee...but keep on doing this and i hope your ankles and knees hold out
lusternf 2 years ago
congratulations for knowing that
jumpscoach214 2 years ago
what i want to know is are you fast or did this help you
flash2762 3 years ago
it will help an advanced athlete a little, but only through some sort of consistancy. there are better workouts though in my opinion.
jumpscoach214 3 years ago
like what , do you kno any better workout
1jmb72 2 years ago
Cool video. I play college ftball, and have seen great results with altitude drops and jump. Got a few questions though..
Your depth squat landings are off a tower of boxes, and Im sure its way over your VJ. Why use boxes so high? You can only put out as much energy as you can absorb, right? So if the boxes are more than 105% or so of your VJ, isnt that too high to absorb properly??
Also, you go rapid fire drops. Wouldnt you need to rest to replenish ATP between reps?? Just curious
pdp110 3 years ago
well, first off i look back at this workout and have to say it is something i don't do at all anymore, there are a lot of better ways to acheive a good single leg jump. the reason for the higher boxes is that for track and field jumpers, eccentric power development is the most important part, rather than for football, where concentric power development might be more important. in the quick drops, those are very submax, so the rest period isn't really needed.
WCTrackandField 3 years ago
Hey, you seem like a man who definitely knows his stuff, especially about plyos and track.... so do you have any sort of plyo workout you could recommend for a shot and disc thrower during the offseason
bigjoshscherer 2 years ago
well, whatever plyos you do should fit in the context of your training program and the overall goal you are trying to accomplish. for a basic plyo program in the summer, i would just put them in before a lifting session once a week or do a complex with squats or cleans. i don't really have a link off the top of my head for a plyo program for throwers though.
jumpscoach214 2 years ago
I found out that doing strength the day after plyos is very bad for me, but doing plyos after strength (the next day) seems ok for some reason.
Of course it depends on the plyo/strength intensity but just as an observation. By the way, I wrote more about in on your blog.
Raptorel 2 years ago
This has been flagged as spam show
Exacly right... Bad example of training. The hight is to high. You "train" the injuries with that kind of exercises and nothing more. The purpose of plyometric training is also the activation and potentiaton of reflexes, when you stabilase you are learning to compenzate or "turn off" the reflexes wich contribute in quick end explosive actions.
zmija4 3 years ago
Comment removed
zmija4 3 years ago
hey coach, my vertical is about a 32 or so, trying to get to the mid or high 30s, maybe even 40.
ive done plyometrics before and seen increases, and tried them again recently, did them once a week, 40-60 jumps (box jumps, rim touches, depth jumps) each time. I didn't really see any gains. should i be doing more, like 2x a week and 100 jumps?
what plyometric workouts should i do to really see increases?
thefongsta 3 years ago
The benefit is from climbing back up on the boxes.
westcokid 3 years ago
it appears you have read just enough to be dangerous, perhaps science and practice of strength training? as with any workout, context is everything. the main reason for altitude jumps is to dump a little extra juice into the CNS and build eccentric strength. they aren't something that should be really used more than 2 weeks at a time, and of course the majority of time spent in plyos should be traditional bounce plyos, but where in the video did i say that wasn't true?
jumpscoach214 3 years ago
what do these shock jumps do?
laloser55 3 years ago
Slowly prepare ligaments for shock absorption in a proper manner.
Otherwise your joints will take the shock damaging them.
CypherSystem 3 years ago
nice video, very informative
regiskj 3 years ago
i was cerious to know how will this increase single leg verticle leap? Does the shock strengthen the muscles in some way? This looks interesting. Can you tell me more about this??
bballx84 3 years ago
eh, it is a good fuel to dump in the tank short term in very highly trained athletes. Basically, if it takes you more than 3-4 days to recover from a basic depth jump/bounding workout, you shouldn't be doing stuff like this. (you also need to be landing correctly, and probably should use a coach to do so.....I am not entirely sure why I posted this workout in the first place)
jumpscoach214 3 years ago
This is crazy. you can blow out your knee walking down the street if you step wrong.
Altitude jumps are unnecessary and potentially harmful.
twwb77 3 years ago
References please.....?(this always seems to get no response for some reason)
jumpscoach214 3 years ago
How many reps would you do for each? or something to go by for now, until you (me :p) get pregressively stronger?
Forgotten1337 3 years ago
40-year old Cancer Survivor.
Master Personal Trainer with a Polar Tr-Fit Body Age of 18-years old.
Under NASM I hold a CPT and PES.
For an exercise to be "Plyometric" -two things have to happen -there must be an eccentric contraction (lengthening of the muscle) immediately followed by a concentric contraction (shortening of the muscle)
Your video is nothing more than shock. You are dropping from height and barely changing the angle of the hip and knee.
I do drops from 8-feet daily for years
nicholasj1968 3 years ago
By my video I am assuming you are just talking about the depth drops, but perhaps you have forgotten about the bounding which satifies the lexical needs of plyometrics? Would you like me to change the title to "sample plyometric AND shock" workout, would that clear up your confusion?
8 foot shock drops, yikes, were you one of the early participants in those russian studies?
jumpscoach214 3 years ago
poor landings, staighten you legs immediately after the small bend
MarkRileyParkour 3 years ago
And how would this help the training effect? I am looking forward to your educated answer.
jumpscoach214 3 years ago
Altitude drops are most often used as a potentiation technique in jump training. Along with some eccentric or isometric work, they may help the body adapt to the higher force output required to jump high. So although they may not be jump specific, they aid in output of more force. Heavy squats could be seen as "not jump specific" due to the type and overall speed of movement, but there is no denying their benefit on vertical jump.
PetrucciFan57 3 years ago
This looks like a sweet workout to me...
JGood121184 3 years ago
if your perform it correctly and turn on the right muscle groups no force will go to your knee
hhsbasketball91 3 years ago
I've been eating drops like that for breakfast since i was 15!
And although I have forward momentum because I'm genaurally on a snowboard when i'm doing this I can still drop 15 - 25 ft to a flat landing. pointless comment but i cant be botherd to delete it. lol
siralantaylorATlive 3 years ago
lol being a personal trainer, i have know that shock to your knees is not good.. explain this for me?
vanilladawg 3 years ago
I feel that you misunderstand my video label. "shock" training is another term for plyometric training, and was actually the original definition.
As for the knees...........
instantaneous forces on the knee joint in everyday sporting actions such as jumping off of one leg in a basketball lay-up will result in around 20x bodyweight forces on that knee. This is a lot of force, but do we not allow our athletes to perform single leg take-offs? no.......
jumpscoach214 3 years ago
i dont get the droppin part
truepinoy272 3 years ago
that will help me
huguesbasket14 4 years ago
I THINK IT HELPS U ON YOUR TRIPLE JUMPS
GBABY38 4 years ago
what the hell does that do?
AGESGSGWG 4 years ago
Great!!!
PoPick111 4 years ago
nice
akcanspeed 4 years ago
nice
mrspeck1985 4 years ago