Training Shock
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Training Shock
Vertical Jumping And Plyometrics Training
It was in the early 1970's that plyometrics was first introduced to the athletes in America. Originally used by the Soviets to train their athletes for strength and speed, it's valuable benefits and uses were not picked up on by the other countries till much later. Unfortunately, plyometrics were and still are not always used in the correct manner such as the Russians had first used it. They cycled it through their other training methodsso it was not overused but it did give them great results.
Another name for plyometrics would be shock training. Shock training makes use of the stretch shortening cycle, which is the active stretch of a muscle followed by a immediate shortening. These are a great benefit to the lower body for explosive power training.
Before starting any shock training or plyometric training you should already have a good base of strength already developed. You should have the ability to squat at least 1.5 times your body weight. The shock from landing on your feet when jumping doing plyometrics is stressful to your legs so having enough strength will help prevent injury. If you must try doing any plyometrics before you achieve the 1.5 times body weight squat, keep the jumps from boxes to a very low level. It would be best to be no higher than your current vertical jump.
The drop jump and depth jump are two of the more popular exercises. The box height to use for depth jumps should be low enough to allow for a good high jump immediately after you step to the ground. Jump out away from the box about the same distance as the height of the box. For a drop jump you just want to stop when you land, do not jump again. Landing with knees bent will absorb the shock.
Do about 5 to 8 repetition per set with 3 to 5 sets. Rest up to 30 seconds between reps and up to 10 minutes between sets. It would be best to jump onto a soft surface such as grass or some kind of rubber pad.
About the Author
Go to Increase Your Vertcal to discover more info on how to improve your vertical jump skills. Tim Archbold’s interests are Fitness Training and Health.
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Shock Knife at SHOT Show 2009