September 15th, 2006 · 5 Comments
These videos demonstrate spatial awareness and rebound techniques for high jumpers and other athletes. When performing these exercises stay relaxed and follow through with the movements focusing on creating the correct shape in the air and on the ground with your body. Click each picture below to view and download to your video-ipod to take away into your training environment.
Depth Jump – A basic video demonstration of a depth jump, useful for coaches and athletes of all jumping sports. Using a 20-60 cm box, jump off and hold a static landing. Performe 3 sets of 2-3 reps each before moving on to Depth Jump – Rebounds
Depth Jump – Rebounds – Same technique as the Depth Jump, except when you land rebound on to another box. Use a 20-60cm box to jump off, you can increase the hight of the landing box to as high as you can go. Shown are two 50 cm boxes. Perform 3 sets of 2-3 reps each before moving on to the Box to Box Rebounds
Box to Box Rebounds – Same technique as Depth Jump – Rebounds, except make the jumping continuous on and off the boxes. Use 3 boxes of varying heights, shown are 30, 40 and 60 cm boxes. All 3 boxes in both directions is one rep. Perform 3 sets of 2-3 reps. This series will soon include; increamental box rebounds, lateral box rebounds and on off box rebounds.
Depth Jump – Bunny – Depth jump to two footed ‘bunny’ jump for distance. Shown is a 50 cm box. Rebound and static depth jumps are demonstrated. Bunny jump should be 3m+ in distance. 3 sets of 3 reps.
Box Take Off – This is high jump/pole vault specific. Push off a low box with the non-take off leg and drive on to a higher box holding the take off position. This aids penultimate stride acceleration. I am also making a running version of this exercise for long jumpers.
Split Rebounds – Especially suitable for triple jump. Use two boxes 20-60 cm high. Rebound off the floor and land on the boxes in a lunge/step phase position. Alternate legs with each rebound. Perform 2-3 sets of 6 reps (3 per leg forward).
Hurdle Rebounds – Using 5 hurdles 3-4 feet apart and 1m – 1.07m high, continually rebound jump over all the hurdles. This is one rep. Perform 3 set of 2-3 reps each. This exercise is the first in a series including; Russian stops, hurdle take offs, long shorts, single leg rebounds, circular hurdles and Daily’s maze.
Russian Stops – Depth jump static landing with a bunny jump to a hurdle rebound. This combination is very demanding and all the elements need to be learned properly first. 3 Sets of 3 reps
To compliment all of these I will be introducing a series of free plyometric videos including; bunnies both continuous and static, bounding, hoping and double triple jump.
I will also introducing a series of stair plyometric videos including; bunnies, bounding, hopping, triple jump and drop downs.
All these exercises require good technique to perform them. To show you how to build a usefull technique I will be introducing a series of basic movement drill videos. These will include walking and running transition drills, hurdle walk overs/knee drives drills and jumping drills.