Specific Strength Training for Jumping and Speed - Exsc Testing

Specific Strength Training Goals

1. Train fast to go fast

   • Vertical or horizontal plan

2. Resistance training

   • Modeled after a particular sprint/jump pattern and position

   • Allows for adaptations at the local level

     • No top end joint velocities

   • Beneficial for low-intermediate athletes

Benefits of Specific Strength Work

• Increased strength in weaker muscle key to athletic performance

  • Most beneficial for low level performers

• Improved muscular recruitment in key movers at key muscle lengths

• Increased cooperation and coordination of agonist and antagonist muscles around key joints

  • Ability to relax muscle immediately in key movement positions

• Creations of an environment for sensory and learning awareness of posture and muscular contribution in athletic performance

How to Focus Training

• Vertical plane hip extension

• Horizontal plane hip extension

• Eccentric knee flexion training

• Hip flexion

• Eccentric and isometric foot strength

• Bodyweight isometrics

• Lateral chain strength

Things to consider when including Specific Strength Training

• How much speed work or jumping is the athlete already doing in their sport?

  • Will the body adapt to even more specific training or overload?

• What is the athlete deficient in?

  • Does the exercise improve a technical fault or lack of strength?

• How highly trained is the athlete?

  • More highly trained athletes are better served by general training methods.

Split Deadlift

• Instructions

  • One leg in normal position close to bar

  • Second leg ~12 inches behind and 6 inches to side of the front leg

• Benefits

  • Unilateral extension power

  • Glute/hamstring development

  • Less strain on back and spine

  • Restore balance to anterior pelvic tilt

  • By raising front heel off the ground raises demand on forefoot and reliance on glutes

Oscillatory Isometric RFE Split Squat

• Instructions

  • BW, DBs, BB

  • Thigh slightly above parallel

  • Maximally tense quad/glute 2-3 secs

  • Immediate release of as fast as possible

  • At release athlete should drop to the bottom of the lift and bounce out of the bottom via reflexive mechanisms of the hip

  • Pre-req: isometric lunge and RFE split squat

• Benefits

  • Improved top spring speed

  • Trains the static-spring and relaxation abilities of the hip extensor and flexor muscles

  • Improved relaxation of key muscles

Split Squat Jump Cycle

• Instructions

  • BW, DBs, BB

    • 0-50 lbs

  • Drop front leg to parallel then jump

  • Focus on driving knee upwards

  • Minimal GCT

• Benefits

  • Increase in jump height

  • Decrease in GCT during sprinting