IPPT - Part 2 the Standing Broad Jump (Part 2)
Previouisy we looked at technique. But not we are starting to look at training. In this part we will need to check what kind of guy you are. Are you "bouncy" or "stiff". This will determine your training focus when you choose the kind of training you are going to do. A general test used to determine which kind of guy you are is to do the following.
First measure your vertical jump. Start standing sideways against a wall. then do the same as broad jump technique. Hands up, tiptoe, throw them down as you descend into half squat. Then explode up. Use chalk on a fignertip to mark your starting position and touch the wall at the top of yr jump. Measure the distance between the 2 chalk marks.
Second, measure your depth jump height. same thing except that now you start on a 30cm tall box. You drop (not jump) off and then IMMEDIATELY jump as high as you can. once again taking note of the height to which you jumped. This makes use of your spriniginess to absorb energy and use your body's stretch shortening cycle to reapply that force.
So now you have 2 stats. Normal jump height, and depth jump height. I am going to give a simplistic interpretation of your results.
If your box jump is better than your regular jump, you are bouncy but not strong, you need to train more pure strength.
If your two jumps are pretty close (within 10-20%) train some of everything
If your jumps are poor (40cm or less) and you have finished puberty, you are weak for your bodyweight and should probably lose fat (if you are) and train in an overall total body manner. There isnt much point training technique when there is no foundation.
In the next section I will show some exercises for both the springy guy and the stiff guys. BTW stiff is just a word i use to describe the athelte. Its neither good nor bad and some of it is even genetic. Its best to be both super strong(stiff) and super springy which is what you will be when you train up your weaknesses. Personally I am geared toward strong and not springy. So for me, springy training takes precedence in my training.
BTW take the test 3 times each with 3 mins rest between attempts to make sure you get consistent results.
posted by Coach Jonathan Wong @ 12/07/2006 09:53:00 PM
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