Jumping, its Role in Training!
/Coach Nate Garcia
Plyometrics is an intense exercise training method. The reason someone trains with plyometric exercises is to improve the “stretch shortening cycle” (SSC) of the muscle system. Similar to the energy stored when stretching a rubber band, when you stretch your muscle energy is stored and if the stretch is followed rapidly by muscle shortening action you are able to use this energy to your movement advantage. Whether you know it or not, the SSC is used throughout your daily motion. One example of your daily utilization of the SSC is the use of your calf musculature when walking. Striking the ground with your heel creates a pre-stretch of the muscles that stores some elastic energy. The energy is released as you propel yourself forward off your toes.
A common example of a plyometric exercise is jumping. Jump training is often looked at as an activity reserved for the sports that primarily involve jumping (such as volleyball or basketball). However, what a lot of people neglect to acknowledge is that jumping relates to numerous activities that people perform, like sprinting. When utilized properly, jumping can be used as an efficient and safe way to improve power and sprint capabilities. However, jumping shouldn’t just be reserved for athlete training. The benefits of having the ability to jump not only means improved athletic ability, it also means improved efficiency with everyday tasks such as: traveling the stairs, preventing a fall, picking up objects from the floor, and running!
Just as with any exercise, in order to see progress in jump ability, you have to properly plan for your goals. Total Performance uses various different jumps in order improve power development. Youth athletes, or those with a small training age, must have their volume of plyometrics closely monitored. A high volume of plyometric training can result in overtraining and ultimately be detrimental . Since jumping is an implication of power, and power is defined as work divided by time, in order to train safely, you need to be strong. Research recommends reserving high volume lower body plyometric training for those who have the ability to squat at least 1.5 x your body weight. If one is unable to accomplish this, it doesn't mean you shouldn’t jump, it just means you need to be extra cautious with your volume of jumps. Advanced athletes have the ability to handle a high volume of plyometric training due to their ability to handle intense training activities. Manipulating jump movements is one way to increase difficulty of the movement. For example; requiring the person to jump and land on one foot, jumping backwards, side to side jumping, and a depth jump from height. There are infinite ways to increase the difficulty of a jump and it all depends on the goal of the training.
What is a “high” and “low” volume of plyometrics? As defined by the National Strength and Conditioning Association (NSCA), lower body plyometrics are measured via contacts. A contact is defined as contact with the ground. So, after one jumps and lands, that contact is counted. Beginner contact volume is recommended to be between 80-100 contacts, intermediate contact volume between 100-120, and advanced between 120-140 contacts. Again, the actual amount of plyometrics you complete all depends on your ability, your training goals, and what other training is being performed with plyometrics.
The volume of plyometrics is one of the several variables that can be manipulated in order to achieve training goals. To be discussed in future posts: what those variables include, how to manipulate those variables, and what those manipulations mean for training goal achievement.
Thank you for your time! If you have any questions, reach out to Total Performance!
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train@tpstrength.com (Coach Nate)