A quick post highlighting some of the key differences between depth jumps and drop jumps. Depth Jump Drop Jump Drop Height 75 cm-1.1 m 30-60 cm Amount of Knee Flexion Upon Take-Off The knees are allowed to bend as much as the athlete prefers to obtain maximal jump height The legs should be kept […]
Archive | Vertical Jump
How to use resistance bands
https://www.youtube.com/watch?v=7b3lwWxzSLM For more read: Soria-Gila, M. A., Chirosa, I. J., Bautista, I. J., Baena, S., & Chirosa, L. J. (2015). Effects of Variable Resistance Training on Maximal Strength. Journal of Strength and Conditioning Research, 29(11), 3260-3270. doi:10.1519/jsc.0000000000000971
Vertical Jump: Is adding the glute-ham raise worth it?
Glute-ham-gastroc raise (image from http://www.your-workout.com/all-exercise-list/natural-glute-hamstring-raise/) A 2017 research study published in the journal of strength and conditioning examined whether adding the glute-ham raise to a typical training program would result in greater improvements in the vertical jump (Chiu, Yaremko, & VonGaza, 2017). Here’s how the authors conducted the study: Methods: The authors used female athletes 18 […]
Rate of Force Development: Influences of Training Interventions
Effects of various training interventions on rate of force development Introduction: Athletic success often depends on an individual’s ability to exhibit explosive strength. Explosive strength is the ability to rapidly generate force, often from a state of complete muscle relaxation. One way to analyze an athlete’s explosive strength is to measure their rate of force […]
Unilateral vs. Bilateral Plyometrics Study
Bogdanis, Tsoukos, Kaloheri, Terzis, Veligekas, & Brown (2017), compared unilateral and bilateral plyometric training on jumping performance and strength. The study consisted of 15 education students (age range: 18.2-25.8 years, 8 male, 7 female). They were randomly assigned to either a unilateral (n=7) or bilateral (n=8) training group. The study design was a repeated measures and […]
Oral ATP Supplement: effects on performance and repeat sprint ability
Article Review: Oral Adenosine-5′-triphosphate (ATP) Administration Increases Postexercise ATP Levels, Muscle Excitability, and Athletic Performance Following a Repeated Sprint Bout. (see below for full citation) Introduction: Adenosine-5’ -triphosphate (ATP) is best known for its role as an intracellular fuel source. Small amounts of ATP are stored in the muscle and can rapidly be converted into energy by the enzyme ATPase. […]
High Bar vs. Low Bar Squatting: Is there a difference?
Does squatting with a high bar placement differ from squatting with a low bar placement [1]? Study: The authors took 18 males, 6 international level powerlifters, 6 national level Olympic lifters, and 6 recreationally trained subjects and made them each perform the low bar back squat and high bar back squat. They worked all the way […]
Hexbar vs Barbell Deadlift vs Mid-Thigh Pull: Who Wins?
Which of these exercises is best for developing vertical jump ? Is this a question you have been struggling with too? I know I have often contemplated the benefits and limitations to each of these exercises when developing programs for my courses (new courses being released in 2017) and for my own training. For example, […]