The Science Behind Training Your Tendons For Jumping
ฝัง
- เผยแพร่เมื่อ 30 เม.ย. 2024
- Today we go in depth on how a tendon acts in a stretch shortening cycle. Specifically the differences you see elite vs. bad jumpers and sprinters.
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00:01 Understanding the science behind muscle contractions and their role in the stretch shortening cycle.
02:05 Understanding the types of muscle contractions
06:44 Understanding the musculo-tenous unit and the function of tendons in movement.
09:03 Visual representation of jump phases
14:01 The MTU experiences lengthening during knee flexion.
16:30 Tendons lengthen during eccentric action for jump training.
20:36 Stretching the tendon is crucial for elite performance in jumping.
22:19 Athletes need to be good at stopping momentum and storing/releasing energy.
26:05 Tendons release energy during jump movement
27:45 Tendons store and release energy during jumping
31:30 Understanding how tendons lengthen during jumps
33:19 Isometric contractions can result in tendon lengthening.
36:50 Isometric contraction and slow concentric muscle action are crucial for stretching the tendons and storing more energy.
38:55 Training tendons for jumping involves eccentric muscle contractions.
42:41 The intensity of training tendons for jumping varies based on speed and weight.
44:34 Focus on concentric and eccentric training based on stretch-shortening cycle
48:19 Visit thpstrength.com for coaching with discount code 'thp'
The fact that all this knowledge is here for free is absolutely crazy
Mans holds a world record giving away game thats love right there
@@antoinerogers2692because it's not just the training that gets you there. Genetics, height, anatomical proportions, diet, sleep, recovery, stress, and consistency and time, etc.
Facts
yeah but how do you know it's correct?
@@junweihe8229 the proof is world record. Should we question that too? 🤣🤣🤣
Great video! You should make one covering the topic of prevention or the rehab of a pulled muscle, because it's a common things among athletes.
Wow this was amazing John is a jumping genius
Such an insightful video. Thank you so much for this ❤. I have this question that I really want to be answered. What should I do or avoid doing in order to get that "athlete-like" lengthening of tendons and shortening of muscles?
Great job with this video!
This is the best video on the internet
Amazing video
W vid also can you please post like a good finishing workout(basketball wise)?
I just finish with dunks
But I knew this concept after 1 year of training. The book practise& science of strength training also had this topic.
This concept also explains why max strength doesn't help much in athletics. We need a fast RFD. Further it also makes a difference how stiff/compliant the tendon is. Stiffer is not always better. Joint ROM and external load are factors. I think John knows all this. If he shares it too?
What book did you read?
Love these videos
I feel like this is what the disciples felt like hearing Jesus speak
@@bendunksdpt 😂😂😂😂 they really are doing God’s work
Tendon jump program needed
Can we get a video on how you plan training in relation to the SSC progression if slow CON work is at the end of the continuum? Gracias
For the SSC/plyos/tendos, cld u give examples for the ecc, iso and conc? You mentioned ecc was fast stuff, pogo hops and sprints? Then would conc be stuff like broad jumps/bounding? What would isos be?(isos in this case sounds weird)
Thx bro been you help me from barely being able to touch backboard to dunking smaller balls in 8th grade also when did you get your first dunk?
Nice! I got my first dunk when I was 16 years old and 6 months
how do you have a plyo that has a slow concentric contraction. most plyos are hi intensity so i’m trying to figure that out
Thank you, it was very understandable! Now I just need to fix my knee pain :D
We’ll make a video on knee pain soon!
@@IsaiahRivera1 Lets goo!
So to build the muscle the eccentric moment is better? And the concentric is better for tendons? Pls tell If I’m right, I’m kinda confused, so to jump higher should I perform the eccentric slow Tempo? And should the concentric be perform fast tempo?
How does the gastroc & soleus remain the same length while the achilles lengthens during ankle dorsiflexion?
Tendon: not written in blue
Isaiah:🫨
It was bothering me lmao
What’s your long and high jump? I think you should make a video on that because you’ve done volleyball
Isaiah's? Higher risk but we plan to do HJ for sure!
@@JohnEvansIsaiah’s and yours
@@JohnEvansbecause you may be better at long and high since you jump of one leg
When the tendon lengthens, aren't the golgi tendons sending inhibitory signal to the muscle, essentially making it relaxed?
In the long term should i train for weigths room or SSC/Plyos?
🎯 Key Takeaways for quick navigation:
04:32 *🦵 Tibialis anterior prevents aggressive foot landing in jumps.*
10:27 *🦴 Impact forces transmit through bones, potentially causing shin splint pain.*
13:45 *🏃♂️ To address shin splints, reduce impact, control training frequency, and assess force tolerance.*
17:02 *🦶 Manage ankle sprains with lateral muscle strengthening and varied foot movement exercises.*
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Do a hip pain video please
Does the whole concept of concetric contractions in good athletes imply that getting stronger eccentrically is important because it allows you to get to a concentric contraction as quickly as possible, so that the muscle can pull on the tendon more and for a longer period of time (within the time constraints)?
Not necessarily get stronger eccentrically, more like get stronger with literally every contraction type haha. But yes, it's so that you can pull on the tendon for longer and pull it farther.
47:08 I am Italian and I don't understand English well. Can anyone explain to me what this practically means in terms of exercises?
lunchtime learning every day letsgoooooo THP new videos every day letsgoooooo like and subscribe letsgooooo
didnt finish the full video, but you guys rock! 20 to 30 is probably a more bite sized length for long form content. Also, very well explained, dont worry about the haters
Good
Just saved like 10k on some exercise science courses
So youre saying, in the beginning of the year you train low intenstiy, so that means you focus primarely on concentric weight lifting movements and on escentric plio movements. What are examples for these movements, death drops combined with cleans(during the beginning of the year)? And do you mean that this is the most effective way to train through out the year?
Think of it as two continuums of specificity. You have weight room specificity and elastic work specificity that each need to go from general to specific. The level of specificity is dependent on where on the force velocity curve the exercise lies. As far how exactly to progress and which exercises to choose, there's a million right answers and variations of programming.
@@IsaiahRivera1thanks for the reply
Vertical jump
Please explain these with exercise as example.
Then these will very easy to understand.
See above : I think you can teach it during plyos, yes. You would have to push into the ground as you're coming down. But really good athletes can do it without really thinking about it in my experience
is this even possible that tendon lengthens while muscle stays neutral? So at what point muscle starts shortening?
So how can we improve our muscles to pull the tendons even more?
By training with very high specificity and very high intent.
Adding time stamps would be nice
On the force-velocity curve why is lowering a heavy weight eccentrically considered high force? If you lower the weight very quickly aren't you reducing the amount of force you are applying to it?
Technically if you try to resist a super heavy weight you gonna apply more force
Imagine on a curl leg machine for the hamstring. Let’s say your max is 50lbs if I put 75lbs you will be able to resist as much as you can therefore producing more force
@@rxplaced5095 In the case with 75 lb is that eccentric or isometric?
@@davidxu1771 sorry for the late reply and don’t take what I’m saying for granted I might be wrong. But it’s eccentric, since your muscle are getting lengthen
@@rxplaced5095 nw. if its eccentric then doesnt the force expressed depend on the velocity of the weight throughout the motion then? for example if the weight was so heavy you let it accelerate very quickly in the eccentric you wouldnt be applying much force.
how do we train our muscle to not lengthen or even contract?
You want it to contract, and contract hard! Ideally it contracts isometrically or even concentrically in an SSC. You train this by choosing exercises that have high levels of specificity on the force velocity curve.
Is this concentric muscle contraction linked to the precontraction sometimes mentioned before the collision of a plyometric action?
If so is it possible to consciously make it happen? or is it too fast to do so?
They are linked, yes. I think you can teach it during plyos, yes. You would have to push into the ground as you're coming down. But really good athletes can do it without really thinking about it in my experience
That’s what i was thinking
Thanks you so much for your answer and sharing your knowledge every day for us the jump training addict😊
isaiah this beard looks way better on you!
So it is important to develop an eccentricity so the negative controlled and then still aim at the concentric always as fast as possible, but then also another cycle that towards the speed with both eccentricity and concentric at the maximum speeds and this can be seen with the plyo ??
can u just increase my vert to 52 inch bro
gotta put in the work + understanding the stuff behind your training
@@hto7274 pretty sure that guy was joking
33:28 Isaiah is asking the real question here
this is exactly where the whole theory is flawed. According to the theory,tendons are supposed to be elastic to some degree, well I'm sure they are since they're still tissues.BUT if they are as elastic, why wouldn't be stretched in an isometric contraction?? every single time you lift weights, imagine a rubber band attached between your bone and mucles, this rubber band will be stretched and lengthened, the heavier the weight the longer it should be stretched! But do you feel that your bicep tendon stretching everytime you do curl？Probably not, because tendons are predominatly rigid!
The only time there will be enough muscular tension to stretch the tendon is during during fast stretch shortening cycles and not during relatively slower strength exercises
Yo isaiah is 23 inch very good to 13 years old and hight 5'5
WHERE IS MY GUY AUSTIN?
I was thinking the same thing 👀😂
I disagree
Brave soul
How exactly? Would love to talk about it
isn't is whole therry long debunked?..
imagine actually replacing achilles with a spring, the moment your calf muscles try to pull, instead of conducting the energy immediately to your feet, your spring-tendon will slowly be expanded from your muscle side and slowly try to shrink back pulling your heels ,making the whole contraction process much slower.
Imagine replacing your bike chain with elastic bands, that's pretty much the same thing here. You will find it really hard to start quickly.
Kangeroos are built extremly differently from humans,as you can see they have much longer feet and when they jump they lean their bodies forward and therefore create an angle that allows them to use their long feet as running blades,which is actually energetic efficient.
so bascially speaking, if the structure that directly apply the force like your foot arch is elastic,it's good. but if the structure that conducts the force, like your achilles is elastic, it might actually do the opposite thing.
Lecture us lecture us yo
No idea what this bloke is talking about
Just gotta pay attention
There’s this really cool video on TH-cam where he explains it all…