Two Types of Jumps

In sport and in training, we have two distinct varieties of jumping to utilize. The first shown is to develop heel cord elasticity and the second to develop hip...

In sport and in training, we have two distinct varieties of jumping to utilize. The first shown is to develop heel cord elasticity and the second to develop hip extension power.

The first one in this video is a true plyometric jump wherein we channel the extremely fast stretch-shortening-cycle or elasticity of our heel chords to get off the ground. Think of it as jumping off the ground as if it were a trampoline, however, the springs are in you rather than the surface off which you are jumping. You most often see this sort of jumping in basketball, and especially in dunk videos (though you will just as often see the second type of jump in that sport). This is the quickest way off the ground.

The second one depicted in this video is a traditional jump, which incorporates a hip hinge or glute and hamstring loading in order to recruit the potential energy to leave the ground. Also, notice a heel to toe rock in the movement. This is how many, if not most, of us jump. The challenge is to get better and more efficient in creating that loading phase of the jump in order to better execute the concentric and hip extension phase.

Please note: this video is not about jumping onto a high platform. I am creating very little hip flexion (raising my knees) to land. Also, I am stepping down after each jump to reduce the number of unnecessary ‘plyo hits’, preventing avoidable fatigue and reducing the stress on my heel chords (namely Achilles).

Also: this was recorded during Phase 2 of 3 of a 16 week training program. I have JUST finished an Eccentric and Isometric phase wherein no explosive movements took place. The time I spend on the ground during the Plyometric jump is a little slow as a result. PLEASE do not try the Plyometric jumps without doing some preparation first.

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