Loren Seguara and Dale Johnson: Assessing the Goal of Sports Products, Inc. I have the following task, and I need some help getting started.
In my opinion this is probably the most modern and efficient way to optimally individualize programs when training for jumps.
The basic idea is the vert is mainly a combination of ankle extension calfknee extension quadricepand hip extension glutes.
Their quads activate so much when they jump that over time they put a lot of undue stress their knees. What these folks need to do is balance out their quads by strengthening the other 2 muscles acting on the jump hip and ankle extensors. Body structure and things like tendon lengths will also influence muscle contribution to the jump.
One can be ankle dominant, quad dominant, or hip dominant, or any combination. This approach can help you achieve that if you realy dedicate yourself to it, but it also helps to know where your weakness or dominance is so you can train to balance out your weaknesses and hone your strengths.
So what are your strengths and weaknesses? There are specific tools that can test this, such as just jump pad utilizing a 3 consecutive jump test. This measures ground contact times and jumping height over 3 consecutive jumps performed without hesitation between reps.
In my experience, an individual with exceptionally powerful ankle extensors will spend less time on the ground with less of a dropoff between each consecutive jump.
Here is an example of how it works: You can simply look at your performance in other various feats. Someone with powerful ankle extensors will get nearly as high on a simple consecutive ankle jump drill as they do a standing vert - the jumps will be smooth with little noise and a gradual increase in height the first several reps and easy maintenance of height over extended repetitions.
Ankle Jumps A short response depth jump is another example. This is a depth jump performed with an intentionally short ground contact time. One who jumps nearly as high on this style of jump as a regular depth jump for max height is probably ankle dominant, as the short response depth jump increases ankle extensor contribution.
Short Response Depth Jump Poor performance on these assessments stumbling around etc will also indicate ankle extensor weakness. However, those with weak ankle extensors can benefit from plyos and also direct ankle extensor strength work, such as calf raises.
I believe most athletes should have enough baseline ankle extensor strength to perform a set of 20 rep barbell calf raises or similar exercise equivalent with 1.
The basic idea is you want to boost BOTH quadricep and hip power without getting too far out of balance on the quadricep side. Not only does this promote higher jumps, but it also promotes a smoother, crisper, movement pattern and takes stress OFF your knees - an area which is very prone to injury in athletes that do a lot of jumps.
There is also research indicating athletes with superior jumps get more out of their hip extensors. Note where you land.
If you landed in front of the tape your hips are probably dominant. If you landed behind the tape your quads are probably dominant.Health education is a profession of educating people about health.
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