TRACK CLINIC Improve your Take-off & leg power for long & triple jump using eccentric emphasis jumps
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- เผยแพร่เมื่อ 11 ก.ย. 2024
- In this video coach Shepherd (www.johnshepher...) explains why using eccentric emphasis plyometric drills could be one of the best and most effective ways to improve your leg power which will boost the long jump take-off and triple jumps take-offs and for the latter the transitions between phases.
Various drills are shown which you can easily incorporate into your training. You'll train your ankle, knee and hips muscles to be able to better absorb and return force plyometrically via the stretch/reflex. Many of the specific drills use low platforms to increase the forces the jumper must absorb eccentrically and then return concentrically (via the the stretch/reflex).
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Thanks for always producing sensible content! A few thoughts I had on the topic that I think would be interesting to hear your opinion on: 1. The box on the penultimate step is something I have played with and thought about a great deal, particularly in regards to high jump. My initial thought was this, "This box will increase the negative vertical velocity into the takeoff, thus increasing my eccentric overload; assuming I don't over lower on this step." However, after trying this out, what I discovered was that I was unable to get much of an eccentric overload, or lift whatsoever, mostly due to better leverage at touchdown of the takeoff leg (the hips are higher and thus you have less knee, ankle, and hip flexion). I believe the box functions to increase the center of mass height at touch down of the takeoff leg. This decreases ground contact time, and makes it very difficult to generate large vertical forces, as there is not much time to do so (impulse is low). 2. In my experience, the box on the penultimate could potentially teach the athlete to lower MORE, as they are attempting to be in a lower position at touch down of the takeoff leg. When the box is removed, the athlete will perform this lowering, and thus achieve much more height during the jump. 3. If the box is placed where the takeoff leg is, the athlete will achieve a greater internal stress and height, as their center of mass is relatively low compared to flatter surface, placing the leg in more flexion (requiring more muscular force). This increased flexion increases impulse, as it takes more time to get to toe off. The down side is that the athlete will experience much more braking at the board. Do you think these conclusions are sensible? One variable that might undermine all of these points is that the box on the penultimate forces the athlete to have less flexion in the ankle, knee, and hip, thus forcing them to rely on more elastic properties which would translate to better jumping when more speed is added.
John, thank-you for your detailed reply ... it may be easier for me to gather my thoughts on this in a Q&A type video, but I'll answer some of your points in brief here. Thinking about it the eccentric loading for the high jump may be less effective when using a box, due to the need to obviously go vertical - as opposed to the long and triple with their horizontal velocity accedence. I've not tried the box drill with high jumpers in any great detail... I have done it a couple of times and have found that a low platform of just a few cm's height seems to work best ... and we (myself and the athlete) came around to the view that it's benefits may be more potentiating than specifically eccentrically enhancing (although with the long jumpers in particular I see take-off improvement through the repeated eccentric loading work we have been doing). High jumpers can bend at the knee more than long jumpers and this will obviously effect the stretch/reflex... and allow for more vertical force to perhaps be imparted. I say perhaps, as as far as I know better high jumpers have greater leg stiffness and less knee flexion. Your second point, I think I cover by our finding with using a very low 'platform' as indicated.
I think that your concluding remark is what I'm going with, with the value of eccentric loading take-off box/platform work - as you say: "One variable that might undermine all of these points is that the box on the penultimate forces the athlete to have less flexion in the ankle, knee, and hip, thus forcing them to rely on more elastic properties which would translate to better jumping when more speed is added." In a nutshell you've described my rationale for doing this type of work - I say to the athletes "You're training your legs to get more height and an improved take-off with less effort and not by jumping high".
Nelio Moura (elite Brazilian jumps coach) has done much work on enhancing eccentric capability and he indicates that it's about improving power, and elastic capability, rather than speed of the eccentric action.
I hope my comments add some clarity, but this goes to show that coaching track is an art as well as a science. I base my conditioning for example, on logic and experience and from what I see - and at the moment I'm seeing two-three of the group's long jumpers getting better take-offs and one has already set a PB by 30cm! (she's young!). Let me know what you think and all the best.
Thanks My Dear Coach .Very Informative Video
Thanks my lovely coach i met you with olympic medal
Che tecnica....👍
TRACK VALLEY CLOTHING DISCOUNT
Track Valley reached out to Coach Shepherd to offer a discount on their athletic and streetwear T-shirts and hoodies and other great gear.
Go to trackvalley.com/ and enter the code JSHEPFIT to get a 7% discount.
You'll support the channel, grass roots USTAF projects and also look cool
See more here:
th-cam.com/video/UPvFMHY1-8c/w-d-xo.html
John, any exercises you recommend for athletes who cannot keep feet up and reaching when they are in the air in a long jump(premature dropping feet down) thanks for any reply and happy holidays. Great content.
Interesting. I hear many American football players use the band of training called over speed training. I finally realize it. I don't know if you have ever saw the force velocity curve that demonstrates the variety of exercises that are out there. Over speed training I heard can be done with resistance bands and a pull up bar. I'm back, I just had lots of school exams recently
Overspeed training involves, for example, downhill running and being towed by bungee type devices. The research that exists indicates that it doesn't actually work i.e. in terms of improving top speed, well, not at least in the ways that you might think... When you run faster than your top speed you're technique may well be negatively affected - downhill , for example, there will be more braking forces on foot contact... Now, this may throw up and unintended positives for downhill running and that's the development of greater eccentric strength - the muscles of the ankle, knee and foot) will have to absorb more force when running downhill and this can create greater eccentric power. .. as you may note in my videos I am big on developing eccentric power as a way to boost the long jump take-off. Your legs will be better able to withstand force and return it. Hope your exams went well!
What’s the benefit of dropping the free leg, before bringing the hopping leg around in the hop phase? Thanks
Hi, hope all is well, the idea is that it will by creating more range, lengthen the hop... drive into the take-off with the free leg, then sweep it down long and under the body as you pull the hopping leg round to the front in an arc. This is the technique used by virtually all male jumpers ... basically, it just extends the hop distance and also helps to combat any forward rotation that may derive from the take-off. Thanks
Sir plz help me i m from indian i need 17 feet jump .. but my virtical jump is very low ...plz help me sir
Sir I'm Indian Pls learn long jump hitch kick trainingdrills
There are a couple of videos on the channel on the hitch-kick - take a look at this one:
th-cam.com/video/tS51CrhPctg/w-d-xo.html
Good luck
Can you comment about ems(electronic muscle stimulator) training.Is it benefitial for explosive athletes, if yes then how can one implement it in training.
I will look more into this in future...
Thanks my lovely coach i met you with olympic medal