Plyometrics


Plyometric Videos

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.

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15 Responses to Plyometrics

  1. thanos says:

    hi simon.you have create the best site for athletes.congratulations.when are you going to take high jump videos of your athletes?it will be very usefull for us to show good high jumps.i also would like to ask you to suggest to me some exercises in order to take the correct flight angle because in my jumps after the take off i am “going in”.thanks again
    thanos

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  2. Phil says:

    Hello: I watched a Higher higher video on your site. Two jumpers from the 1936 Olympics were seen. I think one of them was my old caoch David albritton silver medal 36 olympics high jump. Not sure if ti is 1st or second Black jumper

    Like

  3. sihunt says:

    Hi Phill,

    Yes the first guy is David albriton over 2m in the 36′ olympics. The other is Cornelius Johnson over 2.03m in the same competition.
    So david was you old coach.. Very interesting. Do you still jump or coach now? I would love to know how he did things, or stil does? I’m always trying to find out where most of the coaching techniques come from, but I know litte of the coaching history in the US. Could you fill me in a little. Any other videos that you want to see?

    Simon Hunt

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  4. dimitris says:

    Very usefull. We could use some more exercises.

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  5. Alex says:

    Simon-

    I am a 19-year old high jumper and I have a few questions about plyometric training. How would you recommend I work these into a conditioning/weight lighting routine? i.e: If I lift legs on Monday, when should I be doing
    plyometric exercises?
    If you could answer this question as well as any other tips on plyometric routines I would greatly appreciate it.

    Thanks,
    Alex

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  6. Daniel says:

    Can you tell me the purpose of the split rebound jumps? Isn’t the ground contact the same as a regular rebound jump? Or do you just want to eliminate any horizontal movement? thanks

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    • Simon Hunt says:

      Basically a variation on box rebounding I saw being used by some Dutch triple jumpers during weight training. It helps hip flexor speed and strength in the air. As the boxes get higher the quicker the split needs to be at the top of the jump. Also good feedback practice fot the back foot. Doing these followed by the ‘Renstrøm’ box jumps are a good combination for progressing the speed of the knee drive in the air. The knee accounts for as much, if not more vertical lift, than both arms put together in the high jump. So jumping with a bad knee drive is the same as loosing an arm!!!

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  7. Alexandra says:

    hi my name is Alexandra and i’m a triple jumper, i would be interested in some feedback about plyometrics for triple jump is you can help me with that, i’m trying to do anything there is to do in order to improve i’m now jumping 12,23 with 12 steps.

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  8. jump program says:

    This is the workout I do for my lower body. Plyometrics is very explosive but effective also.

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  9. timh1986 says:

    I use plyometrics heaps in my training as well its great. I also love doing pistol squats they really help my vertical jump
    Vertical Training

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  12. M Bivens says:

    Creating a plyometric routine for a sport-specific program requires understanding the mechanics of the sport by doing a needs analysis, breaking down skill patterns into their most elementary parts. For example, a volleyball spike depends largely on being able to make a short approach, convert horizontal movement into vertical lift, and perform a swinging motion at the top of the jump. Plyometric training should focus on developing the vertical component of jumping.

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