Coaching, jumps, sprints & more
Everything about jumping and sprinting and how to improve your performance
In my latest YouTube video I show you a multi muscular movement workout which is easy to do. It incorporates eccentric, concentric and isometric exercises. These develop greater power and also resilience - so they are great at combatting injury.
You’ll see box to box jumps, drop and block jumps with added weight, and isometric squats and hamstring bridges, for example.
We will often do this workout in season as it does not have a too draining effect on muscles or mind.
It’ll often be a part of our Saturday workout when there are no comps.
In terms of reps and sets we’re looking at 3-4 x 6 reps of the jump exercises and 3-4 sets of the eccentric ones with some variation (where relevant) with the angles or limbs positions held. Holds are around 10sec.
If you’ve any specific questions then let me know.
Eccentric - muscular lengthening
Concentric - muscular shortening
Isometric - no muscular action
From time to time we won't be able to get to the track or gym to train or we may be in a hotel room perhaps a few days from a competition or on a work trip, but we want to or need to get in a workout.
During lock-down I produced a number of "Workout at Home & Stay-safe" video workouts. It's been interesting to see from the video stats on my YouTube channel that people are still doing them. Indeed one of the jumpers I coach remotely is doing some of the workouts as a part of her current conditioning. Bora is based in Hungary and is - at the time of writing - 15, she has a very good for her age best of 5.88m. Her specific fitness has definitely improved in consequence of doing these workouts as a part of her training.
The workouts as befitted the Covid period use little training kit - for example, STRETCH BANDS. Indeed for some I improvised weights by filling plastic bottles with water.
Note: 1 litre of water weights about 1kg.
I included many specific jumps and sprint exercises into these workouts. There were, for example, numerous sprint drills. done in-place There were also many exercises designed to also specifically strengthen the muscles, tendons and ligaments involved in sprinting and jumping.
Most of the workouts are follow-along ones. This means that you can start the video and be guided by me through the exercises and the time on and off periods. So, all you need to do is do the exercises, which I will have showcased and explained how to do at the beginning of the video.
The videos can be seen HERE.
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