[speedy-turtle]

speedy-turtle on February 6, 2007 at 7:02 am #12748

which plyo exerises would consider the most beneficial to sprining/speed?

right now i do the following:
box jumps once/week
depth jumps once/week
tuck jumps 2x/week
bounds 2x/week
alternate leg bounds 1x/week

any others i should use or take out?

ofcourse this in addition to other training elements..

thanks

[g-force]

g-force on February 6, 2007 at 4:08 pm #62714

Most are probably beneficial but i would say Bounding because of the ground contact times being closest to sprinting than say…Depth jumps.

[flow]

flow on February 6, 2007 at 5:27 pm #62715

bounding has quite long groundcontact times witch makes it especially suited for acc. days,  2 legged plyos like hurdeljumps have shorter groundcontakt times and are therefor more suited for maxV days.
hope i´m not mixing things up here : D

[Mike Young]

Mike Young on February 7, 2007 at 6:42 am #62716

I think most bounding exercises actually seem to have longer ground contacts than depth jumps. I don't have any emperical evidence to back this up but that's certainly what it seems like to me.

To develop top-end speed, I prefer plyos with a vertical emphasis. Also, I tend to keep the frequency considerably lower than what you're using. That however really depends on what other things you're doing in your training.

ELITETRACK Founder

[coachformerlyknownas]

coachformerlyknownas on February 7, 2007 at 7:41 am #62717

What is the Most Direct Means to Achieve Strength Gains Specific to the Demands of Jumping Events?

[Mike Young]

Mike Young on February 7, 2007 at 8:08 am #62718

What is the Most Direct Means to Achieve Strength Gains Specific to the Demands of Jumping Events?

Hey…that would be a great title for an article.

ELITETRACK Founder

[speedy-turtle]

speedy-turtle on February 7, 2007 at 10:11 am #62719

I think most bounding exercises actually seem to have longer ground contacts than depth jumps. I don't have any emperical evidence to back this up but that's certainly what it seems like to me.

To develop top-end speed, I prefer plyos with a vertical emphasis. Also, I tend to keep the frequency considerably lower than what you're using. That however really depends on what other things you're doing in your training.

could you provide some example sof plyos with a vert. emphasis?

also you said the frequency should be much lower than what i'm doing… but i'm doing most of exersises only once/week except the tuck jumps and bounds… do you think i should drop some exersises all together?

[crobar1]

crobar1 on February 7, 2007 at 10:20 am #62720

Indian Hops I think would be a good one with an empasis on the arm drive, I do a moving ankle pogo with cocked ankles and the vertical drive coming from the core and arm drive with the lower body constant. Vertical hops superset with depth jumps is another approach that I use but keeping contacts to 30 and under depending in load or overload week. Comments from all please, I don't do any other like bounding and stuff as lumbar placement is hard for me to teach (my shortcoming) and y younger guys hips would drop or buckle in he past making it useless in my eyes and risking injury. Am I wrong to think like this guys?

[flow]

flow on February 7, 2007 at 12:36 pm #62721

[quote author="coachformerlyknownas..." date="1170814331"]
What is the Most Direct Means to Achieve Strength Gains Specific to the Demands of Jumping Events?

Hey…that would be a great title for an article.
[/quote]

ha! thats was cool

[coachformerlyknownas]

coachformerlyknownas on February 7, 2007 at 9:17 pm #62722

Not trying to self-promote, just thought that better understanding of the question might be served by a read is all.

[Mike Young]

Mike Young on February 7, 2007 at 9:48 pm #62723

Not trying to self-promote, just thought that better understanding of the question might be served by a read is all.

I don't think anyone viewed it as self-promotion. In fact, there's no need for self-promotion…everyone knows who you are.

ELITETRACK Founder

[coachformerlyknownas]

coachformerlyknownas on February 7, 2007 at 10:35 pm #62724

For those who dont know me, here is a bio and photo.
http://www.stoogeworld.com/_Biographies/Curly.htm

[flow]

flow on February 7, 2007 at 11:23 pm #62725

omg!  your dead!! 

[hscoach]

hscoach on February 8, 2007 at 2:19 am #62726

crobar:

i too use the pogo hops. they allow for short ground contact times and the kid's really have fun with them.

[coachformerlyknownas]

coachformerlyknownas on February 8, 2007 at 2:22 am #62727

omg!  your dead!! 

…have been for years.

But you have to admit, I was a handsome devil…

[flow]

flow on February 8, 2007 at 2:55 am #62728

yeah. "like a dirty tennis ball"  : )

[gin2312002]

gin2312002 on February 8, 2007 at 8:06 pm #62729

how bout box jumps?

[benny-the-jet-rodriguez]

benny-the-jet-rodriguez on February 8, 2007 at 8:14 pm #62730

For early in my program I really like floor to box to mat jumps.  It limits ecentric contraction because when you land on the mat you land on your butt.  I do them on accel days.

[speedy-turtle]

speedy-turtle on February 11, 2007 at 3:37 am #62731

ok so i've done some searching and it came up that vertical plyos are the best for gaining speed, but the only examples of such were hurdle hops and depth jumps…. are there any other vert. plyos that i'm missing?

also with low hurdle hops is this when hop over them keeping your legs almost totally straight?

thanks

[hscoach]

hscoach on February 11, 2007 at 5:03 am #62732

what about running up stairs (one step at a time)? boo suggests this in his dvd for speed improvement.