Diagonal 'explosive' Vertical Jumps Part 2 - whole group [5]

In this drill the other group members have joined in. This is only the second time that they have done this. In a few weeks time they will be much, much better...... The 'jump pads' are spaced diagonally with a small SAQ hurdle placed between. This hurdle although not high gives the jumper the perception that it is higher than it is....

We've only used 4 pads in this clip but we often use up to 12...

NOTE: I was very lucky to be given a surplus roll of Mondo Synthetic Track Material. When I was told the price of a square metre I was astonished. This mondo surface gives better lateral support to the foot, gives a higher energy return, has greater shock absorption and greater vertical deformation, and there is lower pressure on the foot.


To develop explosive strength we are employing the 'paused jump squat' on landing.

This held position must be 'movement free' to allow an isometric contraction to be initiated....after a count of 2-3 seconds the jumper dynamically 'explodes' diagonally to the next pad. The landing must be solid with no excessive sink at the back of the knee joint.

Again, this is oneof possibly 6 'jump pad' drills that we would do in a single training unit. The number of explosive contacts would be around 150-170 [no more than that].

Nigel Lewis
Senior UK Athletics Jumps Coach
www.longjumping.co.uk

Category:

Sports

Tags:

• long jump
• plyometrics
• eccentric strength
• jump pads

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