hurdle jump (linear + vertical) progression (www.adarq.org - sign up!)

[GeeMux]

hi

[carlalayne]

I wanna see the bloopers reel. LOL

[mad4training]

this is quality, im gonna put in loads of this especially those sprint arms into my programs. awesome

[adarqui]

@mad4training : thanks man, glad it could be of help!

peace

[Nikki07734Mikki]

thanks(: this helps out my courage for trying out for track & field

[adarqui]

@Nikki07734Mikki : cool, go for it.. gogetit.

peace

[adarqui]

@ProFootball24 : thanks man.. check out adarq d0t org if u get a chance.

[AFROTHINKER]

Mr adarqui,

I am inspired by what you do.... Thanks and keep them coming. Where can I see more yof your chef d'oeuvre?

[adarqui]

@AFROTHINKER : thanks man.. check out adarq d0t org if u get a chance.

[roodllib]

You are The Fast Twitch King

[triggerthemoment]

good stuff

[adarqui]

@triggerthemoment : thanks man.. check out adarq d0t org if u get a chance.

[Manuelcr7]

BEST plyo vid on tube

[Manuelcr7]

best plyo vid on tube

RESPEKT !

[adarqui]

@Manuelcr7 thanks man.. glad it could be of help.

peace

[causerconditioning]

Great Video and well put together! Thanks for sharing...

[adarqui]

thanks for the nice comment.

cya

[asacestt]

2 questions for single leg sprinter form and regular form for all single leg hurdle jumps do u land on one leg or start on 1 and jump over with 1 and land on 2 feet or do u land on 1 foot still

and what does the box squat jump do?

[adarqui]

ya you land on one leg.. just practice going over small barriers.. jumping over hurdles is pretty hard.

if you can do that though then fine... check out my hurdle bound video iwith eddie doing 9 feet between hurdles, single leg.

box squat jump is just a squat jump with no prior tension.. its not preloaded in any way.. so helps wth just concentric RFD.

peace

[adarqui]

beyond that, just learning how to absorb force better while actually perfecting the skills is important.. learning to drop the hips/use the edges of the feet etc are important..

deceleration is very important with cuts, so strong/reactive quads really helps.

peace

[adarqui]

you have to use alot of caution with rotational depth drops though etc.. i have some examples in my visual reactive drill videos.. check those out.

definitely cant just rush right in to torsional drops.

peace

[adarqui]

well, with the sprinter form vs regular form, just do whichever you find easier at first.. but sprinter form will carry over well to single leg bounds/single leg jumping/sprinting.

improving cuts will be improved with depth jumps etc, single leg bounds too..

but to improve cutting you need to practice alot of cutting at max intensity.. also there's variety of depth drops which help with cutting.. there's a big rotational component to cutting.. 180 & 360 degree drops can help with this..

[adarqui]

regular depth jumps for max height develop your ability to produce alot of force when time on the ground is not much of a concern.. which is more applicable to jumping/cutting.. the time is still low on the ground, but not enough to interfere with force production.

depth jumps over hurdles improve your ability to produce force when time on the ground is minimal.. this is more beneficial to sprinting/top speed.

i couldnt play RB, im 164 lb. hahah ;)

i do have very quick feet tho,helps in bbal

[DKerelchuk]

Thanks for the video, do you have any ideas for making cheap barricades that i could move around easy?

[adarqui]

well two pvc pipes with a sturdy bottom.. so you can put the rope in.

that would work.. and to adjust them, you'd need like a 1" pvc inside of a 2" pvc.. drilling holds in the 2" pvc at certain heights, to put like a nail in or something that would elevated that 1" pvc.. then put the rope on the 1" pvc.. would need two of those and boom, hurdle.

peace

[DKerelchuk]

Sounds good thanks :)

[adarqui]

ya using a weight vest is lame.. i wouldnt prescribe it anymore.

this is an old video...

the progression is still ok though.

peace

[j61cummings]

hopefully u dont jump hurdles like this... i think u need to do some exersices that work on form not strength, because a good hurdler doesnt jump over the hurdles

[adarqui]

ok..

[TarinaTragedy]

bahh, sooo going to need this for track this year.

[adarqui]

nice.. glad it may be of help.

have a good season.

[fw89]

pussy

[adarqui]

hey lets go out.. call me.

[SammySmooth]

Great vid, your form is basically perfect for all these exercises. And judging by your other videos, you train a helluva lot. Even with subpar nutrition, this kinda work ethic should have had greater gains by now. I think you might be overtraining yourself somewhat

[adarqui]

lol, sub par nutrition? i had gained 37 lb since making this video, and even gaining 37 lb, i gained major inches on my running vert.. probably 4 i forget what my running vert touch was when making this video, i think it was 127..

so at 147 i hit 127, and 173 i hit 130.5, thats 26 lb. gain and 3.5" gain.. i hit 131 at 170.

when i get to 160 lb. ill hit 134 or so.

heh.

[Raptorel]

Really really great video, and also great performance on every jump/exercise. I have A LOT to catch up on the plyometric department.

[adarqui]

sup raptor, thanks alot for that comment!

you'll get to where you want to be one day (or "back to where you were with ziani speed" :).. i already see some good changes in your training etc.. you're on the right track.

peace

[Raptorel]

Yeah well actually I'm highly considering adding this progression to my training regime once my strength gets a little better so I can truly benefit from this progression.

How long do you believe (or have seen from other people that used it) it will take to advance on each step of it?

By the way, my max box squat right now is at 115 kgs, making that a 1.42 box squat-to-bodyweight ratio, and my full squat I think it's at 110 kgs (1.35 ratio).

[adarqui]

well, i would just advanced through it as quick as possible.. it should take a few weeks.. the single leg stuff is hard..

after that, i would just do the double leg or single leg hurdle leaps, either multi response or single response, for distance or for height..

those are truly insane plyos, that you see tons of benefit from!

peace

[Raptorel]

That's exactly the idea ... today I went to a 9 feet rim and I could windmill it from a standing jump but when I was trying to jump from a runup I would fail miserably. I was just collapsing in my jump everytime I used any speed whatosever. The best I could go without too much "tire blow-out" was one-step. Over that I would just plant and embed in the ground.

So that's the whole shitty thing. I feel like if I could improve my reactive levels I would go pretty high even with my current strength.

[adarqui]

well.. you should be able to improve your reactive & max strength levels concurrently.. we're not at elite level, so it's not impossible to target both qualities simultaneously.

just make sure you are improving on a certain few exericses:

- reactive one's (for example, the hurdle leaps)

- strength one's (squat/stepups for example)

*LONG TERM* improvement / progression is the key..

peace!

[jeffsro]

hi im very interested in your videos, but what do you suggest in sets wise and rests.

like 2 sets of each for the hurdles and with the box jumps aswell how many do you suggest?

[adarqui]

sorry i missed your comment..

i would do only 1-2 variations per session.. and, with the sets and reps.. i don't even like to prescribe sets/reps anymore..

what i do is.. for example, on the multi response hurdle leaps (increasing the distance between each hurdle).. i just keep increasing the distance, and once i fail, i stop.. so i just let the day's progression guide my volume/intensity..

check out the multi response hurdle leaps vid for an example..

peace man

[jumpscoach214]

I am actually doing my masters thesis on this.....how doing depth jumps over hurdles is different from doing depth jumps up to touch a target (like a basketball rim). Do you have any references for why you do DJ over hurdles?

[adarqui]

supsup, i had to put this in a few comments, this 500 char thing.........

here's the major differences i see:

difference #1: you achieve more glute & hamstring recruitment than a traditional drop jump, because there is always a significant horizontal component (you have to get up and over the hurdle). as the height of the hurdle increases, you always see athletes step back (or move the box back) an inch or more (almost reflexively).

[adarqui]

you also won't be getting your center of mass as high as it would be during a depth jump with vertical emphasis, i would think.

here's something i found on THE GOOGLE as a reference: Optimal coordination of maximal-effort horizontal and vertical jump motions a computer simulation studyAkinori Nagano,corresponding author1,2 Taku Komura,3 and Senshi Fukashiro4,5

improving power in the glutes / hamstrings has it's obvious rewards in sprinting. there's your stride length.

[adarqui]

difference #2: after dropping off the box, and exploding upward (into triple extension), you almost immediately have to bring your hips into flexion. in a regular depth jump, you don't need to do that, but in order to clear that hurdle, you must. so a hurdle will improve the SSC between hip extensors & hip flexors.

improving SSC from hip extension to hip flexion has it's obvious rewards in sprinting. there's your improved stride frequency.

[adarqui]

summary: i do depth jumps over hurdles to improve stride length & stride frequency in sprinting, and for those who believe the posterior chain is very important (and not just the calfs) in vertical jumping, i do them to improve vertical jump.

peace