Favourite plyo exercises

[jumpa]

I find that most dual-leg jumps are damaging for the lower back, with the exception of dual-leg stair jumps where you select a given step level and gradually increase the distance at the bottom of the stairs.[/QUOTE]

stop landing on your toes and you will find that the back problem will magically disappear

[system]

I do quite a lot of jumps upwards in gpp but not much more than this simply because with all the single leg contacts in sprinting I don’t think it really makes that much difference for the time it takes. If you have full time athletes then it is more of an option.

[TJ2K]

@flying_duck_1

Hey man. I guess you meant my 9.60 triple jump. But your qute was on Speedkills message. If you want a video on my standing triple jump of 9.60m then I’ll provide one along with a 3 stride then triple and a 5 stride then triple. I do the 3 stride then triple over 12.00m .
I’ll provoide the video in a couple of day time. Which angle do you want?

I do believe I can do better than that cause I’m always consistant with 9.50s. Take care man. I wish that you would gain anything positive from my video. I wish you analyze my motion and tell me whats right, whats wrong, the strong part and the weak part. Take care man.

id like to see the video too…
i went 9.75 during the season this year, but i was hurt all year and everytime we tested.
im gunna go over 10 this year when im healthy.
however im actually a jumper not a powerful sprinter like the flying duck

[TJ2K]

@jumpa

stop landing on your toes and you will find that the back problem will magically disappear

exactly
dont sacrifice GCT with quality landing technique and takeoff technique.

such as when u do hurdle hops, yes ur more quick and bouncy over the hurdles when u go off ur toes…but then your shins are killin u cuz u were putting all the stress on such a small area of ur foot.

use flat footed contacts.

http://www.coachesinfo.com/article/50/

[coachawesome]

@tc0710

These are great for the mental game as well. See Ato’s stuff at HSI about using box jumps in his training.

As for your shins here’s an easy solution. Find a couple of large crash mats (they are usually lying around at tracks or sports centres because of pole vault and high jump). Pile them up until they are too high to jump onto. No jump off of plyo boxes and onto the mats. Varying the height of the plyo boxes to adjust jump height. No more shin worries and it makes going for max jumps a lot safer.

Just be careful you get into a habit of falling forward when you miss a jump (onto the mats not off of them) or it could hurt a little!

ok a question, when you land on the surface that you are jumping on, if it is a mat and it has some give does that take some of the purpose of the jump (ie- having your muscles absorb the shock of the jump)?