Vertical Jump

January 18, 2004

Dear group,

While reading subsequent posts about vertical jumping strategies I have to

say:

1. Vertical jump training is misunderstood.

2. Plyometrics are misunderstood.

There also seems to be some confusion about " training for weaknesses " .

Everyone here (I hope) is familiar with the teachings of dave tate & louie,

who preach about the benefits of focusing your training on correcting

weaknesses. I am completely in this camp.

The problem is - when it comes to vertical jump - what are your weaknesses?

How do you measure them and how do you correct them?

In my own training & while helpig others I use a few simple tests which give

a good idea of this:

1. A normal (counter-movement) vertical jump. Things to look for :

a. depth of knee bend

b. speed of reversal from eccentric-concentric

c. time to completion

d. position of hips/posture on takeoff (should be straight as a

pole, perpendicular to the ground)

e. position of arms on takeoff - (should be parallel to the ground

at takeoff and then move up)

2. A static hold vj - this should be a 4 second static hold with the same

angle at the knee that they used on the normal vj's - you start at say

90degrees, hold for 4 seconds (min) and jump with NO counter-movement.

a. Do they perform a counter-movement (this shows they lack

strength/coordination at that position and are relying on their plyo

capability)

b. Height differential between normal and static (if the static is

very close or above (>95%) of the counter-movement jump, this means that

subsequent training should focus on plyo capability. If it is less than this

strength training is important. There are no strict numbers though.

c. position of hips/body

d. arm poosition

e. time taken

Of course, VJ is not really important -- as the most important thing is the

actual biomechanics from the sport. This should be analysed correctly.

There is also the same type of testing completed with squats ( both knees

forward (high bar) and hips back), deads & good mornings with up to 3rm and

60% 1rm weights going for speed.

Doing this testing you can see most of the motor qualities that are needed

(and deficient) in the athlete.

The secret to the training as you would expect is to continually test and

re-evaluate the training methods. It is an iterative system:

e.g. an athlete comes in the 70% sj/jj. We do weights & stop all

plyos. The athlete re-tests and is 98% sj/vj. We concentrate on plyos until

next testing... Etc etc etc.

In the software world, this is a subset of a methodology called " agile

development " which in a nutshell is basically a continual

test-evaluate-improve cycle.

There are probably errors in this, so don't hound me , its Monday morning

and im buggered.

Any questions?

Joe Cole

Dunedin, new zealand

January 30, 2004

Joe, you bring up some very important factors involved in the vertical jump,

most of which I agree with. However, I would like to make a few comments on

factors with which I disagree. For example, there is always a counter movement

before the jump. You cannot volitionally go into a concentric contraction

before preparing the muscles eccentrically, even if it is only momentary and

through a minimal range of motion. For example, even sprinters when they're in

the blocks move the heel backward before they go forward. The same thing occurs

in the vertical jump, you lower yourself before you go upward, but the amount of

lowering is minimal. The more pronounced it is, the weaker the athlete is and

this is where some training can be directed.

As you bring out, vertical jump technique is very important. I have found that

there is actually a sequence of actions involved in the jump from trunk

extension to knee extension to ankle joint extension. The movements are

sequential but yet overlap so that they are partially simultaneous. The greater

the distinction, the more effective the jump. For a more detailed analysis of

jump technique, I recommend my book, Explosive Running, where I have pictures

and detailed descriptions of what takes place in effective jumping, which by the

way, is the key to effective plyometrics.

In regard to jump training, have you tried increasing strength while maintaining

the same vertical jump height? You may find this more effective as you approach

the competitive season. Doing strength work at this time without plyometrics

usually leads to a decrease in jump height.

~~~~~~~~~~~~~~~~~~~~~~

Yessis, Ph.D

President, Sports Training, Inc.

www.dryessis.com

PO Box 460429

Escondido, CA 92046

~~~~~~~~~~~~~~~~~~~

February 3, 2004

Can we please do less promoting of our books on these postings.

Dassie, MS, CSCS

Pleasanton, CA

[The Supertraining list has a strict policy against blatant advertising or

spamming, but I do not believe Dr. Yessis is guilty of this. There is a lot of

information that cannot be conveyed across email, due to constraints of time and

space. Suggesting that additional information can be found in his or any other

resources does not break any ST list policies. JRG]

Re: Vertical Jump