to jump or not to jump tim koba, atc,cscs,pes,lmt,cmt cayuga medical center sports medicine and...
TRANSCRIPT
To Jump or Not To Jump
Tim Koba, ATC,CSCS,PES,LMT,CMT
Cayuga Medical Center
Sports Medicine and Athletic Performance
www.cayugamed.org
What are Plyometrics?
Type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system.
A muscle is loaded and then contracted in rapid sequence
Also called ‘jump training’ or ‘shock training’
History
In the 1960’s and 70’s the Soviet Olympic teams were utilizing jumping drills to increase the power of their athletes
An American Track coach observed their responses and implemented them with his runners
Sports that require a lot of power or ‘springing’ use plyometrics as part of their training
Plyometrics
A plyometric contraction involves first a rapid muscle lengthening movement, followed by a short resting phase, then an explosive muscle shortening movement
Stretch shortening cycle
• An eccentric contraction (stretch) followed by short ground contact time (amortization) followed by rapid contraction
Stretch Shortening Cycle
Takes advantage of the Stretch Reflex
• Muscle stretched just prior to contraction creates a more force
Think of a rubberband or spring
• Pulling back first and then letting it go will make it fly farther
Amortization Phase
Amortization is the transition time between eccentric and concentric contractions
• Time spent with foot in contact with the ground
It is important to minimize this time
Continued
The longer the contact, the weaker the resulting contraction
• Limits power
If the ground contact time is too long the energy is lost as heat and the resulting jump will be less
The shorter the contact time the more energy is stored making the jump higher/farther
• The rate of stretch is more important than the amount of stretch
Goal
The goal of plyometric training is to increase muscular power
By performing the exercises quickly with maximum effort the body adapts in its ability to generate force
The goal for distance runners is to decrease time
• Plyometrics can make it easier
Benefits
Although the main goal is to train the body to produce power, there are other adaptations
• Improved balance and cooridination
• Improved speed/running times
• Improved stride length/running efficiency
• Increased strength or muscles, tendons, ligaments
• Injury prevention
Safety
Due to impact of landing from a jump, plyometrics have the potential to cause injury
By focusing on using proper form and slowly building up, the forces are limited and the body learns to properly absorb impact
Plyometrics are as safe as other forms of training
Exercise should never cause pain, if it hurts, something is wrong
• Stop and talk to your coach, Doctor, ATC, PT, etc.
Proper Landing Mechanics
Land and absorb impact in a squat position
• Hips back with feet hip width apart
Knees should not go over toes and should not come together
Land soft
• Try to be as quiet as possible
Training Parameters
Plyometrics can be performed 2-3 times a week on non-consecutive days
Perform a dynamic warm up prior to training
Start low and build up
• Start with 40-60 foot contacts and increase by 10% week
Start with easy exercises and progress to harder
• 2 legs to 1 leg, low height/distance to high, straight ahead to side-side
Stress Quality of movement over the Quantity
• Number of foot contacts
Continued
Rest 45-90 seconds between exercise sets
Perform the exercises in proper footwear
• Running shoes/cross training shoes
Perform the exercises on proper surface
• Grass, mats, soft surface
• Not on concrete, or rigid surfaces
Be as quick and explosive as possible
Progression
The key to any workout plan is ‘Progressive Overload’
• Gradual increase in intensity over time
Ways to progress
• Increased Volume
Number of sets and reps per workout, foot contacts
• Increased difficulty of exercises
1-2 legs, height, distance, forward/lateral
• Decreased rest time
Types of jumps
Can be performed for the upper and lower body
Stationary jumps
Locomotive jumps
Can use a box as part of the training
• Jump up to box and down off box
Stationary
Jumps in place
Only Movement is Vertical
No movement forward back or side-side
Focus is on height and speed
Examples
• Vertical jumps
• 1-2 leg ankle hops
• Scissor jumps
Movement Jumps
Movement can either be forward-back or side-side
Focus is on length/distance and balance
Examples
• Broad jumps
• Bounds
• Skips
• Single leg side-side
• Skaters
Box Jumps
Use of a box or platform for power development
Can jump up to the box (platform)
• Concentric power
Can jump down from a box (platform)
• Depth jump
More intense form of training that involves stepping off a box, landing and quickly jumping again (either up, forward or to the side)
Jumping for Runners
Running and especially sprinting are actually low level plyometric activities
Incorporating jumping drills into a training program will improve distance times
Jump training enables runners to be lighter, softer and quicker with their stride
Dynamic Warmup
Warm up to play, don’t play to warm up
Get the muscles and nervous system ready for activity
Start with a brief jog
Perform a warm up prior to Plyometric training
Sample Warm up
Brief jog
Dynamic Stretching
• Monster walk, High knee grab, Butt kick grab, Inch worm, Toe walk, Heel walk, Walk over the hurdle forward and backward, lunge
Run form
• High knees, butt kicks, high skips, bounds, shuffles, grapevine
Warm up
Monster walk
• Arms straight in front, kick leg up to arms with knee straight
High knee grab
• Drive knee up to chest and hold for a quick pause
Warm up
Butt kick grab
• Kick heel to butt, grab ankle and pause
Inch Worm
• Put hands on ground and walk out into a push up position
• Keep knees straight and walk feet up to hands
Warm up
Toe Walks
• All the way on tip toes
Heel walks
• Pull toes toward head
Warm up
Walk over the hurdle forward
• Keep hips facing forward, bring leg out to side, over in front and down
Walk over the hurdle backward
• Up in front, out to the side and down
Warm up
Lunge
• Stride out, keep chest up and drop straight down
Squat
• Feet hip width apart, toes straight ahead, butt back and chest up
Run Form Drills
High knees
• Knees up and down quickly
Butt kicks
• Lean forward and kick heels to butt
Run Form
Skips
• Push off the ground explosively and get as high as possible
• Drive your arm forward
Bounds
• Jump off the right leg
• Land on the left leg and then immediately jump to the right leg
• Go for distance
• Stay low
Sample Beginner workout
Perform 2-3 sets with 60 sec between sets
2 leg Ankle hops (12)
• Knees slightly pop up and down off the ball of the foot
• Like jumping rope
Vertical Jumps (5)
• From a squat position jump up and reach overhead as high as possible and land in a full squat
Broad jumps (5)
• From a squat position jump as far ahead as possible and land in a full squat
Sample Intermediate Workout
Perform 2-3 sets with 45 sec between sets
2 legged corner hops (10)
• Start at the bottom left side
• Knees slightly bent hop to the upper right, then the upper left, then the lower right and return to lower left
Scissor jumps (12)
• From a lunge position jump straight up and switch legs, land in a full lunge
1 leg broad jump (5)
• Jump forward as far as possible on 1 leg, land with 1 or 2 in a full squat
2 leg hops (10)
• On 2 legs hop forward as quickly as possible
Sample Advanced Workout
Perform 3-4 sets with 45 sec between sets
1 leg corner hops (10)
• Jump corner to corner on 1 leg
1 leg Vertical Jumps (6)
• Jump as high as possible on 1 leg, land in a full squat on 1 or 2 legs
1 leg diagonal broad jump (6)
• On the right leg jump to across to the right as far ahead as possible and land on the right leg and then jump across to the left as far as possible and land on the right
1 leg Bounds (12)
• On one leg hop forward repeatedly as quick as possible
To Jump or Not to Jump
Plyometrics can be a valuable tool for runners
Remember to start slow and build up
Be as quick as possible
Most importantly
• Have fun!!