Summary
Summary landing in plyometrics
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This document describes how to land safely during plyometry. The concentric and eccentric components are also explained here.
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Today we are looking at why people try and claimplyometric training causes injuries
what we want to try and do and what we looked at last episode was teaching that active landing.
making sure your athletes are very strong in that landing perspective before we start introducing that
explosive power. it's really important that we don't just look at fancy plyometric work and try and
replicate it, it is important that we build a strong foundation for athletes because they can progress
safely and don't achieve any of these injuries that a lot
of people tend to get it when they see YouTube or they see Instagram videos and just try and
replicate it.
last installment like I just mentioned was all about active landing. making sure we teach that athlete to
absorb before they start to produce. so it's important that we have the foundation of absorbing force
and then we progress to producing force.
today we're going to start to look at a little bit more around contact time and how we
can utilize the jab mat here to allow the athlete to get strong feedback as to contact time and what
they're actually producing into the ground when it comes to force output.
- continuous counter movement jump
- adjust her contact time to get below 200 milliseconds. you can set the contact time to
whatever you want but for now we're going to leave it at .2 because we know via a lot
of research that's looking at it that's going to be really effective for our plyometric
training and teach good stiffness.
- talk about stiffness that's not muscular stiffness we're looking at joint stiffness. so
ankle knee hip we don't want Katie to absorb every single movement with a big drop
in our center of mass we want her to try to be reactive and use that elastic power of
her achilles tendons and all of her patellar and quad tendons.
- hands on hips to start were to be set nice and controlled and in your own time once
you get it five counter-movement jumps as quickly as you can looking for
maximum height but also very short contact time
- her focus becomes on contact time so the height starts to diminish. and you notice
her start to move backwards. so it's really important for the athletes to understand
that although contact time is important it's not the be-all and end-all. we need to make
sure we're still producing maximum force and it doesn't just turn into some skipping.
- look for a really big height and really focus on jumping as high as you can but
obviously we want to have a little bit of that contact time in the back of your mind
when you're doing it.
- two greens three Reds so we can start to see that her mind starting to filter through
balancing that height but also contact time so we're going to go one more attempt see
if she can't get all five five greens.
- now getting that contact time down but it's so important to teach your athletes that is
not just a skipping position. don't let her change her jump patterning just to try and
get the contact time correct.
- now what sometimes tends to happen is as athletes get into the continuous position
that valgus collapse of the knees occur. a good example of how to fix that is using
our trusty old mini band. put that on just above the knees for me so in this position
now it's going to create a dynamic force that katie has to push out against so that
allows her needs to have some sort of direct feedback on their positioning in space so
I'm going to do exactly the same thing this time we're going to make sure that mini
Bands holding strong and Katie's needs are pushing out to allow the best positioning
for her landing
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