Technical Plyometric Training Drill

Technical Plyometric Training Drill: This is a drill which develops the explosive, elastic and reactive qualities required by jumpers and sprinters. It is a drill that is easily set up and has numerous progressions to it.

In this short sequence you'll see two jumpers working alongside each other. Both have adjusted the hurdle heights and hurdle spacings to suit their capabilities.

As the session progressed we added a third hurdle.

They start a metre back from the first hurdle - they jump vertically from two feet then land and immediately jump from TWO feet over the first hurdle. This initial vertical jump is used to 'load the gun' so that on landing they have stored enough elastic jump energy to initiate a dynamic first double footed jump over the first hurdle.

On landing they have to minimize the flexion behind the knee joint and immediately USE THE STORED ENERGY to drive back up and over the second hurdle. The hurdle height of the hurdles was 64cms. You can have various hurdle heights dependent on the jumpers age and experience.

On landing after the second hurdle they MUST land with their feet in line [square] - they must not sink their hips and MUST accelerate away to the cones which are 5mts/10mts and 15mts away. I ask them to DRIVE away from their take-off leg [this is the leg that is left on landing].

The drill is technical, plyometric and helps develop coordination, timing and balance.

They did 3 runs to the cones at 5mts; 3 runs to the 10mt cones and 3 runs to the 15mt cones. These runs after the landing from the hurdles is maximal. They have a walk back recovery.

You can put in as many hurdles as you like - I tend to use up to 5.

They must obey the basic plyometrics principles of limited flexion on landing, use the jump energy stored immediately, full footed landings with an upright torso.

For more detail go to www.longjumping.co.uk or email me on nigel.lewis2a@virgin.net

NIGEL LEWIS: Senior UKA Jumps and Combined Events Coach.

Category:

Sports

Tags:

• plyometrics
• plyometric training
• long jump
• long jumping

[agelessbeauty1]

Yes - the brand new Cardiff International Athletics Stadium.

All the best,

Nigel

[omatto]

cardiff?