Similar goal as the Squat Jump w/ Quick Dip with maximizing transition speed except now the push is lateral, so the athlete should “push the turf away” to cover as much ground laterally as possible. The emphasis is on the push, NOT on reaching out with the lead leg.
Typically performed for 3-4 sets of 5 reps per side.
P.S. If you’re interested in improving your speed on the ice, check out my book Speed Training for Hockey.
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Improving Power from Low Positions
The stretch reflex of the quadriceps is typically utilized from a low position in skating.
This is the first of two examples of simple modifications to commonly performed jumping exercises to emphasize the stretch reflex and power output from these “skating-specific” positions.
Squat Jump w/ Quick Dip
The athlete starts around skating depth, quickly dips, and then jumps as high as they can. The goal is to maximize transition speed and jump height.
P.S. If you’re interested in improving your speed on the ice, check out my book Speed Training for Hockey.
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Elite Athletic Development: 4 Jump Training Mistakes
Last week I mentioned that Mike Robertson and Joe Kenn were about to release the newest segment in their Elite Athletic Development series. Well, EADS 3.0 is officially available for purchase today. There’s a ton of quality information packed into these videos, including some good hands-on sessions so you can see not only how two of the top experts in the field design programs, but also how they coach.
As part of the launch, they shared a 3-part video series from Adam Feit and Bobby Smith on Jump Training for power development.
Today we’re going to continue on with the theme of jump training with a special guest post from Mike Robertson on the four top mistakes athletes make with their jump training. This is a quick read, but has a lot of great tips in it for athletes and coaches alike. Enjoy!
4 Jump Training Mistakes from Mike Robertson
I don’t know one single athlete who wouldn’t like to be more explosive.
They could be sporting a 40-inch vert, or an 11-foot broad jump, and they’d still want more!
Over the years, however, jump training has lost some of its luster.
This happens in part because strength is easy to chase and measure.
But at the same time, if your athletes want to be explosive, there’s nothing better than upgrading your jump training.
With that being said, here are four mistakes I see coaches make with regards to their jump training.
Mistake #1 – Only Training Standard, Bilateral Jumps
Everyone loves to talk about the vertical jump.
But when you think about sport, how often do you take off in standard two-legged jump?
Probably not all that often.
Sometimes you get an approach.
Sometimes you don’t.
Sometimes you take off on one leg.
Sometimes it’s both.
Sometimes it’s both, but in an offset or staggered position.
Can you see where I’m going with this?
If you want to build a complete athlete, train them to jump and land from various postures and positions.
They’ll not only be more resilient, but better prepared for the inevitable chaos of sports.
Mistake #2 – Only Training the Vertical Jump
Much like strength, it’s easy to fall in love with the vertical jump.
The biggest reason for this is two-fold:
It’s easy to test, and
It’s fun to train.
But the vertical jump is just one piece of the puzzle.
When we talk vertical jump training, we’re talking about vertical power.
But in many sports, horizontal power is equally (if not more) important.
Instead of focusing solely on the vertical jump, include more broad jumping into your programming.
Or really take it to the next level and start incorporating lateral single-leg jumps.
When you expose your athletes to all these various movements, you’ll find they not only become more athletic, but more resilient as well.
Mistake #3 – Not Training the Landing
While this is technically the third mistake, I should have put it first.
The analogy that I always use is this:
Everyone wants to drive a Ferrari.
They’re super fast, and there would be nothing cooler than taking one out on the open road and seeing what it can do.
But how hard would you want to push that Ferrari if you found out the brakes weren’t working?
Jump training is no different.
Too often, we spend all our time building a bigger vertical, but spend little (or no time) improving our landing!
When it comes to the landing, here are a few things I’m looking for:
Weight shifted slightly forward, but still able to feel the whole foot (including the heels).
Ankles dorsiflexed/quads loaded.
Hips back.
The foot, knee and hip in alignment.
One mistake I made in the past was focusing too much on how the landing sounded.
The cue “Ninja Landings” worked great for my athletes, because they immediately understood that I wanted them to land softly.
But unfortunately, that’s not how it works in sport.
Instead, I want them to land in that athletic posture, but to land normally.
It’s not a quiet landing, but it’s not a loud landing, either.
The goal is to have them land as they naturally would, so that they can take advantage of the stiffness this landing creates.
If they land normally and in good alignment, you’re going to have one heckuva athlete on your hands.
P.S. For more information on how to design PROVEN training programs to improve your athletes speed, power, strength, and conditioning, check out Elite Athletic Development 3.0 today!
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Jump Training for Power Development
I hope you’re having a great week. My article last week on lateral bound norms sparked a few great discussions on the value (and limitations) of the test, and how that test may be a more, or at least equally, suitable power test for hockey players.
Speaking of power training, my friend Mike Robertson is about to release the 3rd edition of the Elite Athletic Development series he’s been filming with Carolina Panthers S&C Coach Joe Kenn.
As with every good product launch, Mike and Joe are kicking things off by releasing some AWESOME, and completely free, information that I know you’ll enjoy.
As part of the EADS 3.0 seminar, they had Bobby Smith and Adam Feit, two guys that have developed a great reputation in my neck of the woods in Jersey, give a presentation on “all things jump training.” In this first segment, you’ll learn:
Jump training progressions to maximize power development
The most effective set and rep schemes
Specific keys to help maximize an athletes potential
There’s no hard sell here. This is great information that builds off the topic of power development I discussed last week and it’s available to you for FREE.
I’d strongly encourage you to check out the videos, even if you’re just an athlete and want to few simple cues to perform your plyometric/jumping exercises more effectively!
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