4.3.2 - Jumping & Plyometrics
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Depth Jump Protocol
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Today, we're going to explore depth jumps! Who can tell me what a depth jump is?
Isn’t that when you jump from a height and then try to rebound quickly?
Exactly! The depth jump involves dropping from a height of 30–60 cm and aiming for a fast rebound. Why do you think the amortization time is crucial?
Because if we take too long to jump back up, it won't be as effective?
Right! An optimal amortization time is less than 0.2 seconds. This ensures we effectively use the stretch-shortening cycle. Can anyone tell me what that is?
It’s the muscle's ability to generate more force by stretching before contracting, right?
Spot on! In practice, this helps athletes become more explosive. Remember, think ‘fast rebound’! Let's recap: Depth jumps work on fast reactivity and explosive rebounds.
Reactive Strength Index
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Now, let’s talk about the Reactive Strength Index or RSI. Who knows what it is?
Is it a way to measure how quickly someone can jump after landing?
Exactly! RSI tells us how effective a jump is in relation to ground contact time. How is it actually calculated?
It’s jump height divided by the time you spend on the ground?
Correct! The formula is Jump Height (m) ÷ Ground Contact Time (s). Why do you think knowing your RSI is important?
It helps to see how well we can use explosive strength. If our RSI is high, that’s good, right?
Yes, it indicates good explosiveness! In our next session, we will dive deeper into its applications in training. Remember, RSI equals performance!
Introduction & Overview
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Quick Overview
Standard
Jumping and plyometrics are crucial components of athletic training, focusing on improving explosive power and lower-body strength. The section discusses protocols like depth jumps and the significance of the Reactive Strength Index in enhancing athletic performance.
Detailed
Jumping & Plyometrics
Jumping and plyometrics form a vital aspect of athletic training aimed at improving explosive power and overall performance in sports. This section details specific techniques such as the depth jump protocol and introduces the concept of the Reactive Strength Index (RSI) as a tool for evaluating the effectiveness of plyometric training.
Key Points Covered:
1. Depth Jump Protocol
- Execution: Athletes drop from a height of 30–60 cm and aim for an amortization time of less than 0.2 seconds to ensure an explosive rebound.
- Objective: The focus is on engaging the stretch-shortening cycle effectively to maximize rebound height subsequently.
2. Reactive Strength Index (RSI)
- Calculation: The RSI is determined by the formula: Jump height (in meters) / Ground contact time (in seconds). This index helps in assessing an athlete’s ability to produce force quickly and efficiently during jumps.
Understanding and implementing these jumping and plyometric techniques are essential in developing effective training regimens for various sports, enhancing both technique and athletic performance.
Audio Book
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Depth Jump Protocol
Chapter 1 of 2
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Chapter Content
● Depth Jump Protocol: Drop from 30–60 cm, amortisation <0.2 s, explosive rebound reach.
Detailed Explanation
The Depth Jump Protocol involves a specific exercise where an athlete jumps off a platform from a height of 30 to 60 centimeters. 'Amortisation' refers to the time spent on the ground after landing before the next jump, and the goal is to keep this time under 0.2 seconds. This quick transition from landing to jumping again trains the muscles to use the stored elastic energy efficiently, resulting in an explosive rebound jump.
Examples & Analogies
Think of a spring-loaded toy. When you press it down (the landing), you want to release it quickly to get the spring to bounce back up (the jump). Just like that toy, athletes must spend as little time on the ground as possible after landing to maximize their bounce-back power.
Reactive Strength Index
Chapter 2 of 2
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Chapter Content
● Reactive Strength Index: Jump height (m) ÷ ground contact time (s).
Detailed Explanation
The Reactive Strength Index (RSI) is a metric used to assess how effectively an athlete can convert the elastic energy from landing into upward jump power. It is calculated by dividing the height of the jump, measured in meters, by the time spent in contact with the ground, measured in seconds. A higher RSI indicates a better ability to rebound powerfully, suggesting effective training of the legs’ explosive strength.
Examples & Analogies
Imagine you're on a trampoline. If you spend very little time on the trampoline before jumping up again, you’ll go much higher. The RSI is a bit like measuring how high you can bounce compared to how quickly you can spring back up after landing. The faster you rebound, the higher you can go!
Key Concepts
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Depth Jump Protocol: A technique to improve explosive strength through controlled drop jumps.
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Reactive Strength Index (RSI): A measure of explosive jumping ability, calculated by jump height divided by ground contact time.
Examples & Applications
Using depth jumps in a training session can help athletes improve their rebound and explosive power.
Calculating an athlete's RSI after performing depth jumps can provide valuable insight into their explosive strength capabilities.
Memory Aids
Interactive tools to help you remember key concepts
Rhymes
Drop and pop, don’t stop, to reach the top, keep your time a short hop!
Stories
Imagine an athlete jumping off a box and rebounding like a spring, ready to explode into the air—this is how depth jumps train the body!
Memory Tools
D.R.E (Drop, Rebound, Explode) - Remember the steps to perform effective depth jumps.
Acronyms
R.S.I (Reactive Strength Index) - Remember it’s all about your Jump Height divided by Ground Contact time.
Flash Cards
Glossary
- Depth Jump Protocol
A technique where an athlete drops from a height, aiming for a quick rebound, focusing on the stretch-shortening cycle.
- Reactive Strength Index (RSI)
A calculation used to assess an athlete's explosive strength, derived from jump height divided by ground contact time.
Reference links
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