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Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: Flander on February 16, 2013, 03:16:53 am
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Hey guys.
I want to add one or two weekly jumping days to my program. I want to be able to do it everywhere, so Im not required to go somewhere special. I guess Ill always be able to find a chair or a bench to do depth jumps or whatever from, if needed.
I would like to train both single and double leg jumps.
Suggestions?
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When i go to gym and see its full i start doing some random extra exercises, which you could do any where i guess.
box jumps - jump on to the box 1 leg and 2 leg, stacking crates or boxes on top of each other or use a table anything you can stand on that won't break.
grab any thing heavy (when i was at home i had these large tomato ketchup bottles about 5kg each) pistol squats.
rim jumps - try and jump high as you can to reach a certain point standing as well as running and maybe running one jump as well.
hurdle jumps - a good one i remember was told to me (get hurdles, or any obstacle you can jump over) and jump over it with one leg as well as 2 leg.
depth jumps as you said.
squats holding something heavy, heavy backpack, or a huge rock hold in front hugging it.
anything like this should be good i guess there's a whole list of it, from squat variations, etc.
hope this of some use.
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Thanks man. Theres some things there.
What I need is also just jumping. Not weighted exercises.
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before lifting? after lifting? totally separate from lifting?
Yea just start jumping. make it up. My favorite depth jump variation is a double depth jump, whereupon landing from the initial depth jump you jump immediately again into a pogo jump.
Some other favorites of mine are:
1. Repeat tuck jumps for height/hangtime
2. Repeat broad jump into tuck jump/vertical jump
3. repeat max or submax broad jumps/ double legged bounding
4. and of course my all time favorite: single leg bounding variations:
I have some of those here in this old vid at 0:07 and 1:36 with number 1. 1:45 is number 3. 00:13 and 01:55 shows number 2. Alternate single leg bounding at 00:36
sticking to just a few exercises is important i'd say.
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Good stuff there as well. Its for seperate days with no lifting.
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I'm not clever, therefore I can't help you. Sorry.
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I'm not clever, therefore I can't help you. Sorry.
I would like your input on single leg jumping exercises none the less.
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I'm not clever, therefore I can't help you. Sorry.
I would like your input on single leg jumping exercises none the less.
I really like the "none the less" part.
"Hey I know you're an idiot, but still, nonetheless, maybe I can use some of your unilateral stuff".
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I'm not clever, therefore I can't help you. Sorry.
I would like your input on single leg jumping exercises none the less.
I really like the "none the less" part.
"Hey I know you're an idiot, but still, nonetheless, maybe I can use some of your unilateral stuff".
Have I called you an idiot? I very much respect your knowledge on jumping, and would like your input, especially on unilateral jumping. The none he less was aimed at your own remark about you not being clever.
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Haha I'm kidding around :P
The question is... what are you trying to obtain with these jumps before actually choosing some exercises?
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Haha I'm kidding around :P
The question is... what are you trying to obtain with these jumps before actually choosing some exercises?
Well, right now I feel Im to heavy to jump one legged. I want to change that.
In time I want to be able to do pentathlon again, so the goal would be long jump and high jump. When I was younger and lighter single leg jumping was my natural jump. Did dunk a small basketball of one leg once.
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Well... it sounds like you're going to need a ton of calf strength and a ton of tendon-based jumping drills. Probably some longer distance sprints/runs as well. Losing UNNECESSARY weight is going to be important to, but you need to decide what you deem as "unnecessary".
The idea is to make you start depending more on the tendons and being able to display power without the need to wind up and load your muscles every time you want to do it. I'm guessing you're really muscle bound now.
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Well... it sounds like you're going to need a ton of calf strength and a ton of tendon-based jumping drills. Probably some longer distance sprints/runs as well. Losing UNNECESSARY weight is going to be important to, but you need to decide what you deem as "unnecessary".
The idea is to make you start depending more on the tendons and being able to display power without the need to wind up and load your muscles every time you want to do it. I'm guessing you're really muscle bound now.
Im slowly dealing with the weight. I wont be sub 100kg any time soon but in time perhaps.
Sounds about right. So which exercises would you recommend.
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Raptor? Got any specific exercises you would recommend?
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I guess starting with basic stuff like line drills and rudimentary hops is a good way to go. It will teach you to stay on the balls of the feet and be reactive, as in depend more on the relaxed way of jumping instead of muscling your way up. The emphasis should be on relaxation and speed, not height.
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I guess starting with basic stuff like line drills and rudimentary hops is a good way to go. It will teach you to stay on the balls of the feet and be reactive, as in depend more on the relaxed way of jumping instead of muscling your way up. The emphasis should be on relaxation and speed, not height.
Remember Im a noob at jumping. Line drills Ill be able youtube right? Ruimentary hops would be something like pogos perhaps? I get the staying on your feet and relaxed jumping.
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And thanks for helping.
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http://www.youtube.com/watch?v=lvkQgU7Nr38
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Nice video.