Drach’s Jumps with an immediate lateral box jump to SL landing @strong_by_science 🙏🚀💪
@Regrann from @michaeldrachtraining - DRACH’S JUMPS combo PT 2! Fast happens when the foot hits the ground with a great amount of force in minimal time. I try to put my athletes through numerous exercises that train the foot/ankle/calf complex to become springy/explosive/stiff in linear and lateral movements as opposed to “absorbing” the force when the foot hits the ground. I’ve seen fantastic results the past couple months with my athletes performing “Drach’s Jumps”. The drill in the video combines Drach’s Jumps with an immediate lateral box jump to SL landing, using the G-FLIGHT ( @exsergo.us )to measure ground contact time••• If you take a close look at elite sprinting/cutting mechanics, there is a powerful concentric movement of the leg before the foot makes contact with the ground. This can only take place if there is space between the foot and the ground. If your mechanics aren’t where they should be, (not enough knee drive) there won’t be enough space between the foot and the ground to achieve that powerful concentric strike. Drills like this are great for developing a powerful foot strike, but add proper mechanics and that’s when you start getting major results. 🎼 @markbundra
“What’s the best exercise to increase your vertical?” is the most common question I’m getting in my DMs.
There’s no correct answer, because different athletes will have different weaknesses, but if I had to pick one it would be the back squat‼️
You must train explosive to be explosive, BUT your maximum vertical jump potential is not going to be reached without a strong base. If you’re looking to improve your vertical, you’re gonna want your 1 rep max on backsquats to be at least 1.5x your bodyweight... and preferably 2.0x.
The two reps shown are at 275lbs and 295lbs. I weigh 170lbs so that puts these at 1.62x bodyweight and 1.74x body weight. Got some work to do to get to 2.0x‼️#tbktraining#letsgetbouncy#escapetheordinary
One of the biggest questions of jumping 40+ inches is how much strength is required?
One way to measure strength is squat "test". There is a myth of 400lbs.
@mikhrabczuk has a vertical of around 45in and 400lbs squat, fits the mythical theory🙏💪😎🚀 Thanks for the inspiration.
In terms of weight to body weight ratio.
What do we have to achieve??2x or more???
Вариант выполнения упражнений с Vertical Jump trainer(Реклама американских товаров,большое спасибо за помощь в приобретении и доставке миссис Н.К.),акцент на заднее бедро и ягодицы(части тела,которые у обычных граждан нагружаются лишь по большим праздникам),ощущение как будто походка морячка(натяжение знает как ушатывать)
Why perform max jumps & sprints in the beginning of our training session?
This study published by @cal.dietz explains it ‼️🙏 🚀explosive speed enhancement are most effectively performed when the athletes have the least amount of fatigue in their neuromuscular systems. 🚀choose a sport-appropriate agility drill or some form of sport-specific, acceleration-focused drill that lasts between three and eight seconds in total. 🚀perform eight to twelve minutes of focused and intense speed and skill.
Guidelines for Duration, Rest Intervals, and Repetitions: 😎Duration of the Drill 3 seconds
Rest Period 50 to 75 seconds
Reps 8 -12 😎Duration of the Drill 5 seconds
Rest Period 75 to 90 seconds
Reps 6 – 8 😎Duration of the Drill 7 or 8 seconds
Rest Period 90 to 120 seconds
Reps 4 – 6
Successful training depends on tactics ‼️💪🚀by @wes_jurden 🙏
How to Structure a Workout ✅
Writing workouts doesn't have to be super complicated. However, there are a few things to consider when you're writing a workout.
First, do your fastest/most explosive movement 🔥 first when you are fresh. I like to call this a "Power Movement." These are all out effort, balls to the wall, meant to make you more explosive or faster.
Second, move on to your "Strength Movement." This is where you're going to load up a heavy bar and start moving some weight around! Think big, compound exercises for this. 💪🏼
Third, do a couple "Accessory Movements." These exercises are meant to boost your strength or power movements and help you develop as an all around athlete. Think smaller muscle groups in this one. 👀
Last, hit some "Core." When I say core I am primarily talking about your abs and lower back muscles. Many people include glutes/legs within this section, but here it is focused on your midsection. Having a strong core is vital to athletic performance. It helps you stabilize and transfer force. Strong core = strong athlete. 🏈⚾️⚽️🏀
And yes, this is just ONE way to structure a workout. This is without the context of a program. However, the basic principles apply to the singular workout. This is just one way of doing things, but it is based on sound principles that are extremely effective.
We all want to be athletic & explosive. The key is triphasic training. Here it is explained by @wes_jurden 🙏😎🚀
💥How to Train the 3 Contractions💥
As promised, let's go over how to actually train the 3 types of muscle contractions.
🤷🏻♂️First, the concentric phase. It is what you typically see in the gym and what is most often used. It contains all 3 contractions. This is, what I'm going to refer to as the "normal" lift. However, there are other ways to train it.
🔥You can specifically focus on moving the weight as fast as possible- this is typically called the dynamic effort method. Or you can do "over speed" 🏃🏻 and actually make the speed of the exercise faster than you can physically move the weight. This is done by adding bands or cables to runs or jumps.
⚡️For the eccentric contraction you can train it very slowed and controlled. This helps hone in technique and stress the muscles more than usual. The goals is to be able to absorb more force when training this way.
💪🏼You can also train eccentric (and isometric) supramaximally. This means you use more weight (example: 110% if your 1 RM) and have spotters help you raise the weight back up. This is reserved for the advanced athlete only. You can also train isometric with pause reps, which stress the tendons that now must withstand more force.
🙄And finally (yes I know this was a super long post, but I want to help you all), the chart. What this is showing is the difference in the stretch shortening cycle of a muscle (how fast the muscle can lengthen, then contract). As you can see the elite athlete performs the contraction faster than the advanced athlete. This is why you should train all 3 muscle contractions. (Credit to @cal.dietz )
💥If you read this far, know I truly appreciate you and know I strive to add value to you every single day.💥 #triphasic#verticaljumptraining#vertical#verticaltraining#jumptraining#triphasictraining#verticaljumpworkout#strengthandconditioning#dunktraining#gobletsquats#gobletsquat#splitsquat#bulgariansplitsquat#strenghttraining#rfess#pistolsquat#pistolsquats#legday#powertraining#strenghtandconditioning#basketballconditioning#athletic
Goodluck to @maddy.mann who is beginning her freshman season at @hibbingcc She was in the first training group of Bounce Evolution athletes! We are proud to see her take the next step in her career!🏀🚀
💪🏽 #ExerciseOfTheDay 💪🏽
Single Leg Hurdle Hop to Single Leg Box Jump
Great plyometric drill that works on single leg force absorption/single leg force production.
If it is your first time trying this drill, work on your landing mechanics. STICK the landing between each hurdle.
As your progress through this drill, challenge yourself to keep a short ground contact time. Once your foot touches the ground, explode it over the next hurdle. (If you still don’t know what that means...the floor is lava 🌋😂)
🔥 s/o @drillsandskillsbball for the shirt 🔥
✌🏽• ❤️• 🌊