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I received a question in response to one of my more recent youtube videos on drop jumps from sakarumaster. The questioner wanted to know about the degree of knee bend required and triple extension. Here's the question and my answer and do also check out the video.
Q: Hi I was just wondering when we do the drop jumps, should we extend our legs fully and go into triple extension (hips ankles and knees unlocked) after we land or should be just bounce up keeping the same knee and hip angle while reacting?
A: That's a good question... we tend to use drop jumps for developing leg stiffness thus keeping the knee angle minimal with slightly reduced triple extension (this does create a bit of a bounce as you note, which in many ways is the aim... i.e. so that the muscles, ligaments and tendon will react/fire powerful on, e.g. striking the board for a long jump take-off). Potentially an athlete will dwell a little more on the ground if they "set" to triple extend. Also we believe in stiff ankles at contact and then pulling the ankle up after contact too, to create greater stiffness. The other plyometrics exercise we use, bounds and hops, for example, will employ greater triple extension due to the requirements of the movement/movements. We use the stiff type drop jumps (and partial hops) in the belief that it will create that greater stiffness and reactivity for the hops, bounds, long jump take-off and sprinting. Depending on your event and your level of training I'd actually vary the emphasis of the drop jumps you perform, so some with less triple extension than other, but you must channel that plyometric ability (stiffness/power) into your other ploys as required for your event. I think I have said in another video that a mature long jumper, for example, does not need to do the same plyos as a triple jumper. Try to work against the needs of the event, the stage in your development and your needs. Hope that helps
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I recently uploaded (Feb '18) a video on plyometrics and how to get the best out of them on my youtube channel It's proving very popular in the short space of time it's been on YT so far (it's below if you want to take a look). It did get me thinking about how much athletes really understand about the training they do and in this instance plyometrics. When I was a young athlete myself (18-20) I found some books in the library (does anyone go to libraries anymore?) and leant some things about jump training and plyos. But I wouldn't of understood about how plyos can be tailored to the long & the triple jump i.e. to make them more specific to the different jumps' needs. Nor would I have been aware of tendons and their crucial role in energy return, nor indeed what leg stiffness was and how it can be trained to improve jump performance - if the term was even in use back in the three channels only on TV in the UK days!
It seems that young athletes still need to find out about this information as would appear from the popularity of this video and another on plyos, for example, on my channel. I think the key aspect might actually be, knowing what to do with the the information that is now widely available on all manner of training methods through social media and the www i.e. knowing how to make them work. In a couple of minutes you can see 50 plus jumps exercises on your mobile - but do they work for you and your needs? Jumping onto boxes from a standing start is a case in point... very impressive, but does that ability to jump translate into being able to run in over 10m/s to hit a 20cm board and impart and absorb enough force in 12-13 milliseconds to jump 7.80m plus in the long jump. Probably not. Yet, there are hundreds of thousands of similar jump videos particularly on Instagram of people piling boxes on top of each other and jumping (or not) up onto them.
If you want to be good at long jumping then you need to do exercises that are tailored toward long jump and these need to be the bread and butter of your training. Sure you can jump up on boxes if you like but just make sure you can absorb over 4 times your body weight on one leg at a touch down velocity that would equate to running 10.5sec for the 100m and then land in the pit let's sat 8m/26 feet later!