Include Jump Training in Your Sessions
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By Sal | November 11, 2009
Plyometrics can improve speed, power and overall athleticism and can be a powerful tool to increase the fitness levels of all of your clients. Teach clients proper jumping and landing mechanics and improve their balance, stability, agility, footwork and proprioception – skills that will help clients in and out of the gym – while reducing their chance of injury.
Plyometrics should not be applied like other, more traditional methods of conditioning. The extreme intensity of jumping drills necessitates an emphasis of quality over quantity. A high-volume of plyometric drills (four and five times per week) with total repetitions in the range of multiple-hundreds will result in overtraining and increased risk of injuries to the feet, ankles, knees, hips and back, with an associated loss of power, decreased vertical jump and loss of function.
Jump training is high intensity training and by definition as intensity increases volume needs to decrease. Clients can jog for an hour because it’s a low intensity exercise, whereas sprinting is high intensity and can only be done for a fraction of the time. Plyometics/jump training places high impact forces on the joints and connective tissues and serves to stress the nervous system as well.
Jumping jacks and jumping rope are basic forms of jump training and prepare the body for more rigorous variations of this exercise. These fundamental exercises are frequently overlooked as being either too easy or too difficult, but jumping jacks and jumping rope should be a part of all clients’ routines.
For the client who has a difficult time jumping rope simulate jumping rope by hopping in place, under control, while moving their arms as if jumping rope. Clients who never progress beyond the point of properly performing these basic exercises will still have improved their fitness and capability levels.
Clients who can squat properly, perform jumping jacks, jump rope and other hopping and skipping related movements can progress to more complex plyometric moves. Clients of all ages can benefit from performing basic landing, hopping and jumping drills, box jumps and depth jumps even if they are using a 2- or 3-inch platform.
Jumping drills need to be performed in all planes of movement for clients to get the most benefit. As clients improve their technique these drills can be used in conjunction with strength and explosive lifts.
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