Wondering when the best time to complete plyos would be? During speed days or Tempo days? Before or after running sessions? Thanks.
Speed days. You want to keep high intensity elements on the same day so the follwoing days can be used for recovery.
I’m thinking about buying some scissor-style ‘plyometric’ hurdles out of my own pocket. Bearing this in mind, how many will I need? The diagrams in the Forum Review show a max. of three hurdles.
Anybody?
Are sets of, maybe, three rebounds over hurdles x 8 just as beneficial as 4x6? You see some guys doing 10 rebounds over hurdles but it would suit my pocket better to buy three if the benefit is the same doing less reps but more sets. Any thoughts?
ontheball,
try to measure the times for 1 set of 8 hurdles and then the time for 1 set of 6 hurdles, i guess, the work with more sets & less hurdles would be more efective as the times here are closer to 100m times.
Don´t forget to tell the height of the hurdles, i used to jump over 30" hurdles ( 75cm ) 5 sets of 6 hurdles 3 minutes rest between sets.
You don’t really need to pay for scissor hurdles of your own. Why not get some cardboard boxes and tape two L shaped pieces together for each barrier?
Is their a specific minimum height you recommend the hurdles to be set at? Also, wouldn’t the height also depend on the athletes height? For instance, I’m 5’ 7-8", so is their a minimum height to set the hurdle for me?
I’m not sure it matters much, as the real point is how hight you get the hips off the ground and how quick, not how much you can fold up your legs. I noticed that the Italians often used a set of low hurdles but didn’t bring the legs up much at all when going over.
An Italian schedule I have suggests jumps over 10 hurdles 76cm high then jumps over 10 hurdles 50-30cm high.
Some kind of improvised barrier might be a good idea. Anything more forgiving than a real hurdle sounds good.
I suppose you could splurge on two sets of cardboard.
How about, how many hurdles (or cardboard) and for what distance should be covered?
And jump up on a pile of Nike shoeboxes.
Once you have 3 or 4 ‘hurdles’, you can repeat them till you get the requisite number.
Well, I can tell you when I would NEVER do them. Not on a tempo day, and not after your workout. Plyos are psycomotorneurally affected. meaning if you are mentally, physically, or whatever fatigued, you arent getting as much bang for the buck. Then again, if you are say…a 400m hurdler, you might want to train plyos in a fatigued state. Look at Bershawn Jackson this past week in the U.S> olympic trials. he was on the olympic team until the last hurdle when he took EXTRA long steps to time the hurdle correctly, he then lost making the team by about a foot…just my .10
Is there any advantage in being able to do 8 straight instead of having to do 4 then 4.
Make the hurdles out of pvc pipe. They are cheap and easy to construct.
I tried that and screwed it up!
Whats the difference between jumping over a hurdle and jumping on a stair in the stands. I mean in both cases we acheive specific hieght but on one of them we land on the ground again and in the other we land at the height we jumped to. So which is better? I mean in both we have to jump some height. In stairs we can jump every 4th or fifth step from the small ones to match a meter or so of height. And at the same time we can save our selves from the impact back on the ground by landing “up”. Any comments
We’ve covered this in the archives (hope everyone has the Forum Review!)
Jumps up the stairs would be more related to early acceleration while jumps over hurdles would be more related to top speed.
Ohh I see. Ok. About plyometrics in general. I have trained for about 7 months without doing any plyometrics at all and then I came back to do a session with new bests everywhere in the standing long jump, standing triple, lateral and 50m hopping! The improvements were great I mean I went up from 9.00 to 9.50 in the standing triple jump. So I decied to improve further more by adding plyos to my work outs and so I did twice a week. and about a year after nothing has further improved. In fact it all started going down.
Any comments