Great content like always! It also seemed to come just in time, as I just finished about 5 weeks of building my foundation back and focusing on strength only. Now time to add the explosive power 👌🏾 thanks
I like doing single leg jumps from a walk-in, so you can get that long step into the jump similar to a penultimate. Modify the height and distance based off of the jumpers needs (whether they need to work on more vertical or horizontal projection). Also, progress over time from more of a smooth strike into the jump to a more reactive and aggressive movement.
Can you please test and show us your RSI (reactive strength index). Just make a slowmotion video of a reactive jump and use the formula RSI = flight time / contact time. Do not bend your legs at the landing. The RSI is a much better predictor of sprint performance than a regular vertical jump! Especially single leg RSI.
My highest RSI recently was 3.55 on 2 legs. Need to do more testing for single leg but a month ago it was around 2.1 on one leg. The research is a bit mixed on RSI versus the height jumped after a depth drop. For example this study ( pubmed.ncbi.nlm.nih.gov/21701285/ ) found jump height on depth jumps was better correlated to sprinting than RSI, while this one ( www.researchgate.net/publication/321758865_Relationship_between_ballistic_strength_metrics_and_sprint_performances_in_well-trained_sprinters ) this showed that RSI is more related to top speed while jump height is more related to acceleration (this is kind of obvious). Anyways I think both jump height and RSI need to be improved incrementally over time in order to have the best transfer to sprinting. Only doing one or the other can leave gaps in your abilities. Another option for testing is the RBC10 ( www.ncbi.nlm.nih.gov/pmc/articles/PMC7386155/#j_hukin-2020-0003_ref_032 )
Wouldnt box jumps not be helpful for sprinting starts because I remember one of your IG posts saying that the guys who spend a longer time in the air at the start usually lose
Good question! All depends on how you use it. For example a horizontal jump from a split stance onto a low box would have more transfer to block starts compared to a vertical split stance jump. I don’t think there is enough direct transfer that it would disrupt the block start unless the athlete intentionally oriented their block start to be too vertically oriented. Also worth noting it’s not that vertical projection is inherently bad. It is only bad when it causes a person to spend more time in the air than is necessary. If someone projects out too low, they’ll crash and run slow just as if they jumped straight up and didn’t go anywhere. The magic is found in the middle, as with many things in life.
Man last week i attempted a 51 inch box jump slipped off the edge and passed out, really bad and embarassing. Came out of it with a concussion for sure
Great content like always! It also seemed to come just in time, as I just finished about 5 weeks of building my foundation back and focusing on strength only. Now time to add the explosive power 👌🏾 thanks
There you go! Keep up the good work man
This is a dope video I’m gonna have to try some of these out
Great video and detailed jumps, I’ll be trying this next time I do plyo workouts👍🏿
Thanks Ayo! Hope it can be useful for you.
I absolutely love this bro, awesome vid!
Thanks a lot for watching! Hopefully can be useful in some way.
Excellent Bro, Simply Excellent
Thanks Wayne! Gonna try and post a mix of informative content as well as stuff like this going forward.
Amazing bro
Hey bro! Will these help with sprint speed? Thanks
Great video man, what sort of rep/set range are you performing on these moves?
When should add this in workout off or pre
Can we do after leg weight training box jumps
Will this help jump higher and how many sets and reps
I don’t know if you cover this area but what are the best for a long jumper, like would any single leg variation be good?
I like doing single leg jumps from a walk-in, so you can get that long step into the jump similar to a penultimate. Modify the height and distance based off of the jumpers needs (whether they need to work on more vertical or horizontal projection). Also, progress over time from more of a smooth strike into the jump to a more reactive and aggressive movement.
ATHLETE.X awesome reply thanks
Can you please test and show us your RSI (reactive strength index). Just make a slowmotion video of a reactive jump and use the formula RSI = flight time / contact time.
Do not bend your legs at the landing. The RSI is a much better predictor of sprint performance than a regular vertical jump! Especially single leg RSI.
My highest RSI recently was 3.55 on 2 legs. Need to do more testing for single leg but a month ago it was around 2.1 on one leg. The research is a bit mixed on RSI versus the height jumped after a depth drop. For example this study ( pubmed.ncbi.nlm.nih.gov/21701285/ ) found jump height on depth jumps was better correlated to sprinting than RSI, while this one ( www.researchgate.net/publication/321758865_Relationship_between_ballistic_strength_metrics_and_sprint_performances_in_well-trained_sprinters ) this showed that RSI is more related to top speed while jump height is more related to acceleration (this is kind of obvious). Anyways I think both jump height and RSI need to be improved incrementally over time in order to have the best transfer to sprinting. Only doing one or the other can leave gaps in your abilities. Another option for testing is the RBC10 ( www.ncbi.nlm.nih.gov/pmc/articles/PMC7386155/#j_hukin-2020-0003_ref_032 )
I get fatigued at 50m when sprinting 100m what exercise do you recommend to build endurance and reduce tiredness for sprinting
This should help!
th-cam.com/video/5Se28U5OcMk/w-d-xo.html
Wouldnt box jumps not be helpful for sprinting starts because I remember one of your IG posts saying that the guys who spend a longer time in the air at the start usually lose
Good question! All depends on how you use it. For example a horizontal jump from a split stance onto a low box would have more transfer to block starts compared to a vertical split stance jump. I don’t think there is enough direct transfer that it would disrupt the block start unless the athlete intentionally oriented their block start to be too vertically oriented.
Also worth noting it’s not that vertical projection is inherently bad. It is only bad when it causes a person to spend more time in the air than is necessary. If someone projects out too low, they’ll crash and run slow just as if they jumped straight up and didn’t go anywhere. The magic is found in the middle, as with many things in life.
@@ATHLETE.X Thanks for the detailed reply. I definitely agree, the answer for a lot of things is usually somewhere in the middle.
2kAllDay not true, box jumps are great for sprinters
Dammnn... 💯💯🔥🔥
Were those 60 inch box jumps
Luke Yousuf Yessir. Next goal is 66”. Hit 42” today on straight leg displacement jumps.
TRAINING PROGRAMS: sprintingworkouts.com
Code SPEED gets you 20% off!
Man last week i attempted a 51 inch box jump slipped off the edge and passed out, really bad and embarassing. Came out of it with a concussion for sure
Bro hear me out right, a mattress underneath u, or a spotter to catch u. Im scared otherwise
u bad dude..