Coaching, jumps, sprints & more
Everything about jumping and sprinting and how to improve your performance
IN THIS VIDEO ON MY YOUTUBE CHANNEL I TAKE A LOOK AT:
How to improve vertical long jump take-off velocity i.e. get more height
This is a follow up video from the previous one on long jump horizontal velocity
(LONG JUMP ESSENTIALS #1 TAKE-OFF SPEED. HORIZONTAL VELOCITY & WHY YOU ALWAYS SLOW DOWN
0.36sec Statistics are presented from World Athletics and in particular the 2017 World outdoor champs LJ final won by Luvo Manyonga with Jarrion Lawson in second (8.48m/8.44m).
I go through the jumpers' vertical and horizontal take-off velocities.
Manyonga achieves greater vertical velocity and this could be the reason for his winning leap. Lawson is faster horizontally - again see horizontal velocity video.
1.42min: Jump distance is a product of horizontal and vertical take-off velocity
1.57min: Other factors which influence vertical velocity from a biomechanics point of view
The degree and speed of knee flexion at take-off
Take-off angle is another factor (more in another video to come)
3.00min: What can you do to improve your take-off hight?
Eccentric overload drills
Mat placed on penultimate step will overload the take-off and the forces which need to be braked and returned. This is known as the “coupling” time between the eccentric and the concentric phases.
Plyo eccentric emphasis jump drills
3.30min Eccentric overload drill
I include this drill across the whole of the training year
3.59min: Eccentric emphasis plyos - for example, drop and block jumps (with or without added weight) and downhill step jumps.
I provide an example of research which shows how downhill step jumps can improve vertical jumping ability and the torque in the knee extensors
4.32min More on drop and block jumps
Note the eccentric take-off work is much more specific
5.10min Summing up
5.54min Consider becoming a channel member
6.13min Freelpap system