Plyometric Training [6]

The next two drills are:

BUT FIRST: Don't forget that we are developing the explosive, elastic and reactive qualities of the relevant muscle groups associated with jumping. Plyometric work apart from developing these qualities is also educating the neural pathways of the muscles. The aim being to recruit MORE fast-twitch muscle fibres to overcome resistance VERY QUICKLY.
Typically, a long jumper will spend approximately 0.12secs on the take-off board so I ensure that my chosen drills reflect this time span.

Drill 1: Double footed bounding over a designated distance OR a set number of repetitions. I ask the jumpers to limit the flexion behind the knee, keep upright and react IMMEDIATELY on landing on a full-foot and initiate a dynamic vertical impulse attempting the extend and straighten both legs on the 'upward journey'. I'm looking for height as opposed to distance.

Drill 2: Jump up t0 platform. This platform is 90cms high and the jumper is lowering his hips slightly then EXPLODING upwards quickly to land on top of the platform. Start at 60cms and build up tp 90cms+ gradually. There sould be no excessive drop of the hips to initiate the vertical impulse.

For further detail go to: www.longjumping.co.uk

I have written a 42 page manual on Plyometrics. For more detail just log on to my website.

Nigel Lewis: Senior UKA Jumps Coach and Combined Events Coach
email: nigel.lewis2a@virgin.net

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Sports

Tags:

• plyometrics
• plyometric training
• long jump
• long
• jumping