Track Field Training How to Jump Higher Plyometric Depth Jump
Hi I'm Les Whitley. I would like to talk toyou right now about using the plyometric jump in order to help you jump higher. The plyometricdepth jump starts by you starting on a box of a selected height that you are comfortablewith. Not starting with a box that is too high especially at the beginning because asyour muscles begin to adapt then you can go a little bit higher. The techniques, positionsand landing become extremely important especially when you are pushing forces into the groundas well as absorbing forces of gravity. Begin by selecting a box that you are comfortablewith you will actually step off the box, absorb the force of your land by ending in a goodpositions. Stepping off the box, landing in
a good position, knees should follow the samedirection as the toes. The hips will bend, the knees will bend, the ankles will bendto absorb the force of that jump. The next phase of that will be incorporating otherjumps into the training to maximize your performance in learning to jump higher. It is great tojump high but landing becomes equally as important to avoid injuries. So maintaining good techniquewhen implementing something like the box step jump. As you begin to increase your verticaljump or any other jump training for that matter, be safe, err on the side of caution but trainsmart.
run faster jump higher resistance band training Acceleration and explosion exercises
Speaker 1: Today, I want to work on some drills,some plyometric drills, for acceleration, for speed, if you're wanting to obviouslyrun faster and jump higher. These are going to be some good drills that you can do. Again,I'm using the kinetic bands. I'm getting the resistance, working my core muscles all atthe same time. First one that I'm going to do is what wecall a rocket jump. That is we're going to get in the basic stance of where you wouldbe jumping. This is for jumping and for explosion, but we're going to call it a rocket jump towhere this is your normal basketball or volleyball position where you would start to jump. Then,we're just going to explode. We're going to
do that rapidly, as many as you can. Try togo for 10 or 15 seconds. Really try to come down in the same spot that's going to helpyou with your balance and your control and again work acceleration and your explosion.Then, we're going to go into what we call the squat jump. Where you're actually goingto come down to here. Try to come down to parallel, and then you're going to explode.Come back down, still want to be doing it sort of like the rocket where you're jumpinglike that. Just keep going down, coming back to that same spot and really hitting thatbalance and explosion. Then, what we're going to do is we're goingto go into sort of a mountain climber, but
we're going to come down here, out, and backup, and then we're going to explode. Down, out, up, just like that. You're really goingto feel that in your quadriceps and your glutes and your hips, and you're going to get somegood abdominal work. Our next drill is going to be what we calla wide out. We're going to be working on the outer part of our leg here. We're just basicallygoing to come down like this and go out like this, and in, and out, in, out. The loweryou get the more you're really going to feel it back here in this hip and this hip flexor,so just continue. Try to do that in a slow motion like this, and then try to come outand do it in a real fast motion. You're really
going to feel that in the hip flexors.Then, we're going to do some of the old fashioned mountain climbers. We're going to get downhere, straighten that back out, up, up, up, up, just like that. Again, that's going tobe something that you're really going to feel in the glutes. You're going to feel it inyour hamstrings and you're going to feel it in your quadriceps.Then, we're going to do an advanced mountain climber where we're going to come and we'regoing to bring it out here to the outside of your elbow, and back, out, back, out, righthere. You're actually going to get some good work on the inner thigh and that groin areaand back here in the glutes and the hips and
the quads.éé éé éé éé.