Jumpers of all typeslong, high and tripleshare one difficult task: converting linear speed into an explosive vert. The formula for success hinges on two things: force and time. "Contact times in jumping activities are less than a second," explains Irving "Boo" Schexnayder, the jumps and multi-event coach for LSU track and field. "An athlete's jumping success is dictated by the ability to produce force in this limited time."
To better an athlete's ability to produce massive force in a split-second, Irving "Boo" Schexnayder, jumps and multi-event coach for LSU track and field, prescribes the Rebound Jumps Drill.
Place four 18- to 24-inch plyo boxes three feet apart
Start on box
Hop off; quickly explode onto next box
Repeat through remaining boxes
Sets/Rest Time/Frequency: 10/45 to 60 seconds/once a week
The Payoff: Trains your nervous system to fire rapidly so you can produce more power in a limited amount of time.
Set yourself for a second on the box, then hop off and explode through the ground as fast as possible
Maintain good posture to allow enough time to prepare the limb isometrically for the next impact
Ground contact time should be quick, efficient and kept to a minimum
Begin arm swing from extended position; when you jump, elbows should be bent with arms shooting up
Have a full, flat-footed landing, because landing toe first produces a collapse, increasing contact time
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