Elitetrack: Sport Training & Conditioning

When testing athletes for their ability to utilize elastic reflexes in generating power, what is the preferred method of doing so?  Would it be best to compare a squat jump (static at bottom, and exploding up) to a CMJ (vertical test with a dip then drive) or a drop jump (stepping off a box and exploding up)?  Something else? 

Thanks. 

-CB

I’ve used the static-CM jump comparison plenty of times but it has extreme limitations. It will give an indication of static-elastic deficiencies but it’s really geared towards low end power rather than highly elastic, eccentric activities (like top end speed sprinting). It’s good for identifying gross deficiencies though and can be good in lesser trained athletes. To get a better indicator you really just need to watch the athlete train and see how they perform in a variety of activities.

so what is the best way to test it? long jumping at speed?

Mike,

In an athlete who demonstrates proficiency in the static jump, yet is deficient in elastic abilities would you emphasize reactive work in designing their strength programs?  If they are proficient with elasticity would you emphasize max strength work and/or iso-ballistic work (speed bench w/pause, jump squats w/pause), while maintaining elastic components?

Furthermore, do you find top end speed as a good indicator of elasticity or are there too many other confounding variables?  I could see improvements of a 30m sprint with a fly-in certainly being used for measuring improvement of the whole program, but it may be difficult to say that it was improvements in elasticity that specifically led to faster times if that makes sense. 

-CB

Carson Boddicker - 19 May 2008 11:06 AM

Mike,

In an athlete who demonstrates proficiency in the static jump, yet is deficient in elastic abilities would you emphasize reactive work in designing their strength programs?

It would be a red alarm for me to look at other variables because it could point to a gross deficiency. I would point out though that I’ve seen people fail this test miserably and still display good elastic qualities in other tasks. I think the test is a good indicator of starting strength and as with many tests is fairly task specific. I suspect people who follow Barry Ross’s program of lifting would display gross   deficiencies in this test but might otherwise be fine.

If they are proficient with elasticity would you emphasize max strength work and/or iso-ballistic work (speed bench w/pause, jump squats w/pause), while maintaining elastic components?

As above. I’d do further testing to be sure. If the findings were supported by other measures then yes, I’d take these deficiencies in to account.

Furthermore, do you find top end speed as a good indicator of elasticity or are there too many other confounding variables?

I think it’s one of if not the best task specific indicators. Elastic requirements are going to vary by sport (and position / event). For sprinters, top end sprint speed is where it’s at.

What ratios between CMJ and Static VJ would show a deficiency in elastic power?
What would certain ratios indicate?

Mike Young - 12 July 2008 02:07 AM

Carson Boddicker - 19 May 2008 11:06 AM

Mike,

In an athlete who demonstrates proficiency in the static jump, yet is deficient in elastic abilities would you emphasize reactive work in designing their strength programs?

It would be a red alarm for me to look at other variables because it could point to a gross deficiency. I would point out though that I’ve seen people fail this test miserably and still display good elastic qualities in other tasks. I think the test is a good indicator of starting strength and as with many tests is fairly task specific. I suspect people who follow Barry Ross’s program of lifting would display gross   deficiencies in this test but might otherwise be fine.

If they are proficient with elasticity would you emphasize max strength work and/or iso-ballistic work (speed bench w/pause, jump squats w/pause), while maintaining elastic components?

As above. I’d do further testing to be sure. If the findings were supported by other measures then yes, I’d take these deficiencies in to account.

Furthermore, do you find top end speed as a good indicator of elasticity or are there too many other confounding variables?

I think it’s one of if not the best task specific indicators. Elastic requirements are going to vary by sport (and position / event). For sprinters, top end sprint speed is where it’s at.

What kind of work would you recomend be put into their programs? is this done in GPP or SPP, and how would you involve it in the program?

Pretty Much i feel i am stronger than i am elastic how should i improve that

jstambler - 02 August 2008 11:21 AM

What ratios between CMJ and Static VJ would show a deficiency in elastic power?
What would certain ratios indicate?

Depends on the event and the sport. For a sprinter, I’d say around 1.15:1 is pretty good.

jstambler - 12 August 2008 06:44 PM

What kind of work would you recomend be put into their programs? is this done in GPP or SPP, and how would you involve it in the program?

You’d want to keep it in the program until it’s not a major weakness…starting with GPP training. This focus would appear in the training as less emphasis on strength development and more elastic development activities. It wouldn’t necessarily be anything different than an ideal scenario other than the volumes of the workload would be shifted.

what are some general strength activities for improving elastic strength(low,medium and high intensity)?