Head performance coach Christian Woodford (practicing before CQ tonight ...where him and performance coach Ellis transfer their physical preparation onto the playing arena) completing depth jumps (bi lateral + stick) plus vertical jump for development of low load power (speed- strength), RFD and neural stimulation. Depth jumps are a high task complexity and high level plyometric movement that is neurally and structurally very taxing. The depth jump stimulates the CNS and engages the athletes excitatory proprioceptor the SSC (stretch shorten cycle) which enhances muscular contraction via a pre stretch then a rapid contraction (store and release of elastic energy). We use the saying here at WSSC a quicker pre stretch a greater muscular shortening! Depth jumps are high intensity due to the high ground reaction force (the athlete needs to have a foundational strength based via basic primal strength patterns - squat/dead, to absorb the force then rapidly overcome body weight and jump up) and need to carefully coached and professed. Depth jumps can increase in intensity by; Increasing box height Minimising ground contact time Going from double leg to single leg = specificity Variations can be lateral jumping, broad jumping, jumping onto a box, sprinting etc Coaches tip; Focus on quality not quantity No more than 4 reps , maximal short duration efforts Less is more with Plyometrics Concentrate on technique As athlete become more proficient slowly and we mean slowly progress them Do no depth jumping with junior athletes until they can squat and deadlift their body weight Landing mechanics should always be coached = hips, knees, ankles flexed ...knees out ...low centre of gravity! Contact WSSC for a science based approach! Info@woodfordssc or PM. #wssc #changingthegame Come say hello to the boys tonight!!
Posted on: Sat, 24 Jan 2015 03:30:26 +0000
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