Specific strength training for horizontal jumping can be a minefield. Your jumper has to get percentages of loadings absolutely correct. A jumper needs to develop the right type of strength in order to LIFT from the board.

 

 Speed is key in jumping so higher speeds are required but these increased speeds levels come with problems. We all now that it is impossible to take-off at maximum speed so an optimum speed is the compromise. Come in too fast to the board and without the required strength levels to impart a dynamic vertical impulse then height and distance ‘go out of the window’.

 

So a strength programme that can develop this type of reactive strength has to be structured.

 

One of my programmes goes a long way to addressing this problem.

 

I have one programme that is structured around the Squat Jump. I have identified 4 different varieties of squat jump. They are:

 

¨ ¼ rhythmic jump squat

¨ Paused jump squat

¨ Reactive squat

¨ ¼ jump squat with reset

 

I link each squat jump with a complimentary plyometric exercise. Yes, it is another variation of ‘complex training’. But I’m convinced that it will assist with the development of the explosive and elastic qualities required by the horizontal jumper.

 

 

 

 

 

 

The Programme

 

1. ¼ Rhythmic Jump Squat to develop reactive development—very quick minimal contact time. Attempt to drive the balls of the feet through the floor. Loadings are 15-40% of maximum back squat and between 5-15 reps per set linked with 10 dynamic jump squats in place with no resistance.

2. Paused Jump Squat which has a slightly deeper knee bend. It is nearer a half-squat. Pause for 3-5 seconds then explode forcefully upwards. This exercise is for developing and training explosive strength and rate of force development. Loadings are 15-50% of maximum back squat and between 5-8 reps per set linked with 10 dynamic jumps up to high platform [60-90cms].

3. Reactive Jump Squat linked with drop down dynamic rebound over hurdle

4. ¼ Jump Squat with Reset linked with drop down rebound from low

             platform to higher platform.

 

More detail on this programme can be found on my new website

 

 

www.longjumping.co.uk