Question for the forum?
What’s a good mark for 10 SLJ frog jumps.
I witness an athlete do 10 leaps over 30 yds
on turf. These are not bounds I must note.
Like a stated there’re SLJ w/ no pause in btw ea. jump.
Basically jumping for deptgh
30/10 = 3, avg; 9.8ft per jump.
Have any of you guys performed this test on your athletes?
Kenny Mac~~
we do the same routine but we go 20 yards and we get 6 to 7 per 20 yards it has built mad explosive in our starts
happy holidays
Thanks for the quick reply,
May I ask, what type of sprinters are we talking about here?
sub10. 3 guys or sub11.3 ladies?
Thanks,
Kenny Mac~~~~
are they done with a running start?
No w/ standing start similar to the SLJ testing.
Kenny Mac~~~
Frog Jumps are bad news for your knees…stay away!! (unless doing jumps right into a high jump mat, thus single jumps and repeat)
I’ve done these before in series of 3 jumps, reseting between each triple
I didn’t find it hard on the knees, but hard on my ankles 
I found the opposite, hard on my knees, ankles were fine; but only during the landing phase, the propulsive phase was fine.
I teach the soft landing w/ each jump.
Try keeping the sets to 1-2 sets over 20-30 yds.
I know once I’m doing under 10 or less for 30yds my start
is where it needs to be.
Kenny Mac~~~
I found this study while looking through my files.
The sub10 guys who have explosive starts can
perform 8-9 jumps over 30 yds. That’s an avg of 10.9 ft
per jump…
Some can’t do that w/ a single jump…
I know I cant 
Kenny Mac~~~~
do you have any articles of were it cause damage to the knees. we do ours on the grass and i feel great. but we only get 6 to 7 for 20 yards. and we do 3 -4 set with max rest of 5 mins. i feel the most stress in my quads after i am finish. i feel real fatigue.
happy holidays to you all
and don’t drink to much spike egg nog
Hey Kenny,
1 quick question:
When you are doing these frog leaps is “your” objective to get as much height/distance from the jump (push-off) or do you simply treat it as a squat/burpie form of exercise, regardless of how many/how long the jumps take? …I ask b/c depending on your answer, it makes a world of difference on your knees.
You can simply look at any medical journal (Medline or PubMed) that discusses injuries to the knees, there is an abundance of info. out there. When making your queries use terms like, ACL tears and Meniscal Tears (Lateral mostly).
You say that you only get 6-7 leaps for 20 Yds. thats seems about right, but it also depends on your height and how you execute the exercise (explosive or strength)?
My objective is distance w/ each jump w/a soft landing.
Momentum going forward w/ good arm swings.
I know if I’m doing 11-12 jumps for 30 yds… NO INDOORS for me.
That’s my gauge.
Kenny Mac~~
You definetly want to use good arm swing, thats for sure, its necessary for body control during landing and while in air. However, if your objective is to get as much distance as possible, I think it is very difficult to get a “soft” landing even when landing on a mat or grass. This will no doubt put a considerable amount of shear force on you knees (as well as other areas, ie, shins, etc). Although, not to sound contradicting, if you have done these drills and feel they work for you, then use that as your guage.
Also, you said “I know if I’m doing 11-12 jumps for 30 yds… NO INDOORS for me”…can you explain?
Meaning I’m not ready as far as explosiveness for the 60 m.
If frog jumps are so damaging to the knees my whole training group should in theory have their knees destroyed and be injured with the volumes we handle. I think you’re paying too much attention to doctors, they’ll always say everything is dangerous. As long as an athlete has an appropriate strength base and isn’t doing a major screw up technically there should be no problem. We start with unweighted frog jumps at the beginning of our GPP and then build up to 6x8 with 40kg barbell (which we are at right now, this is the peak of the volume), after this, doing them unweighted and with less volume will produce excellent results. Of course, an athlete with weak quads and/or poor quads flexibility shouldn’t think about this one, there it’s a sure recipe for disaster, but with appropriate muscular and tissue strength levels I’ve never seen this cause problems.
I would agree with you aln, however, it isn’t the muscle strenght or imbalance that worries me its more the forces being put on ligaments (cruciates) but most espacially the meniscii, since these are more prone to injury.
It just seems that the risk involved (at times) far outweighs the benefits of frog jumps, especially since you can achieve the same (maybe even better) results by doing other plyos or “single” frog jumps into a large (high-jump) mat.
Also, many times, athletes including myself, because of all the hussle and bussle of everyday life forget to bring to practice the proper equipment or shoes, etc and thats all it takes to cause injury b/c athletes convince themselves that they’ll “make doo” with what they have. They do this or that, and it takes one wrong twist or jump, etc and there goes a ligament…
My take home message would be…if they have worked for you great, but don’t discard or not keep an open mind to other avenues that may achieve the same results with minimal risk.
Here is a stupid question…What exactly is a frog jump? I’m not familiar w/ them.
Frog jumps are safer if done uphill and without weights.