Summary
Summary progress with some lateral work
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The document describes how to train a lateral component.
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progress with some lateral workshe's back on the 30 centimeter box fo her landing height but we can also see we've got
some hurdles now as well so the hurdles are there so we can start to try and challenge that
lateral component of plyometric training.
use the jump mat for contact time we're using 200 milliseconds as a cutoff. gives her direct
feedback so she knows how to manipulate her landing and jump work so we're going to
have a look at how she can handle some lateral work.
do now is a nice steady step off landing like we've done before nice and quick explosive
movement but I'm going to get you to go either left or right so we're going to start by you
coming towards me so jumping to your left and we're going to double leg landing.
- you noticed is she started to try and utilize her legs to get over instead of actually
changing her center of mass so what you tend to cue the athletes for in this position
is when they jump try and get their bellybutton and their chest to go up as high as
possible we don't want to see them just get a small height but then whip their llegs up
as fast as possible and bring them over the hurdle it's so important to teach them that
center of mass change.
- jump as high as possible and try not to bring the knees up as high. you can
see now the center of mass is a little bit higher she's still utilizing that knee lift
but that's okay for now we can coach her out of that but she had a much
better jump.
you can start to see all the integration here you can see the step off like we had from the last
episode we can see the active landing that she's been working on from episode 1 and that's
why I'll reiterate that landing position is so important because we go back to that every time.
the next progression we're going to take is similar to what we did in episode 1 where we
looked at our landing work going to now go into a single leg landing we're going to look at
landing on the outside so see how she goes with that.
- you can see a little bit stiff in the knee when she landed there we've got to get that
active landing she pulls herself into the landing good nice strong angles.
it's really important that we try and get both sides of the equation contact time strong
but also landing position strong
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