[dan1990]

dan1990 on February 17, 2009 at 9:50 am #15377

Right i have tested my vertjump 30inch standing… 32 inch runing vert… 32inch one leg running…i have increased all my jumps by 2 inches in the last few weeks happy with the gain…but i cannott increase elastic strength……this is what i really focused on in the last few weeks..the plyos were all short ground contact mostly one leg plyos…also depth jumps…and focused on top speed training…i was squatting heavy once a week..could the fatigue of the squats interfere with elastic strength…i do sprinting where i have better top end speed…yet these tests indicate i am better at acceleration??the person that measured my vert sayed that a used very little knee bend on my standing vert compared to the rest of the group??what does this indicate??
what can i do to improve my elastic strength??in the weighroom sprints plyo etc…

[K Rackley]

K Rackley on February 17, 2009 at 12:53 pm #78145

I have the exact same problem, man. That elastic strength is a killer. I was advised by Nick Newman about a few exercises to help this along (this is my workout schedule for elastic strength 3-4 times a week. I’m not sure how often you should do this. I’d talk to Nick for a little more clarity):

1. Weighted Jumps – Vertical jumps with weights in each hand
2. Deep Squats
3. Hopping – Single leg bounds with very low intense bounding/ hopping forward only using ankle/ calf etc (so keeping leg straight)
4. Static drops – Drop off a chair and land stiff on one leg. Chair doesn’t need to be very high.
5. Stiff legged vertical jumps – just vertical jumps but with an emphasis to have very little leg bend when landing
6. Bounds into the sand.
7. Box Jumps – I added this, but it’s basically the same thing as hopping except you jump onto a stable box with one leg and jump back off, then do the other leg.

I’d also do some calf workouts as well. Elastic strength is centered around making the leg stiff, so there is a big focus on the lower part of your leg (calfs, ankles, etc). Correct me if I’m wrong, guys. I’m just learning about this stuff.

[Mike Young]

Mike Young on February 17, 2009 at 5:12 pm #78164

What’s your event and what are your other field test and weight room numbers?

It’s not always going to be as simple as looking at various forms of vertical jumps to determine if there’s an elastic strength deficit.

ELITETRACK Founder

[dan1990]

dan1990 on February 17, 2009 at 10:43 pm #78169

right im 18 5ft 8 weigh 70kg from ireland….i ve only just started doing the 100m 2 races pb of 11.25..squat paralell 130kg just started to powerclean pb of 82kg expect a 90kg soon also do the snatch but keep it light ..i am lifting about ten mths..bench 80 kg..i also play soccer so the vertical jump is important for me..Kendall Rackley i do plyos similar to those..big emphasis on one leg short gct…personally i think i am lacking in elastic strength..my deep knee bend vert is 28 inch..in the weight i do the squat… single leg deadlift… oly lifts….romanian deadlift occasionally..

[dan1990]

dan1990 on February 19, 2009 at 2:21 am #78243

i think i need to improve leg stiffness..what exercise are best at doing this???

[dan1990]

dan1990 on February 24, 2009 at 2:21 am #78569

what are the most effective exercises that improve leg stiffness ….elasticity??anybody have any articles or suggestions??