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The weight is delivered primarily to the knee and ankle joints as the primary spring loaders. Knee-bending eccentrics are performed with the upper body simply dropping straight down with little to no hip flexion. Knee-Bending Eccentric Control with DB and Bar LoadingĪthletes doing these exercises use DBs, a bar, or bodyweight to execute the movements. I use a very basic landing skill with a high-to-low vertical fake throw to cause posterior loading overload. There are countless strategies to use the fake throw concept to increase eccentric control.

This was my way of creating an innate stiffness in the body to control movement by building eccentric control. When doing a fake throw, the muscles throughout the body quickly tense to stop all movements, from limbs to upper and lower body. Basically, an athlete moves a light medicine ball very quickly as if throwing it, but suddenly stopping it to create immediate deceleration (you can use other weights as long as they are 4lb-10lbs). What are fake throws? They’re part of a strategy I developed decades ago to elicit a fast eccentric action through the kinetic chain. Posterior Chain Eccentric Control with Fake Throws Building Eccentric Control with Fake Throws and Other Exercises Watching them will help drive home the message of why. In the next section, take a look at the video demonstrations of the five jumping strategies listed in the chart. And remember to live for another day and always come up and inch short versus a mile over. Do things with great intent and purpose, keep them fundamental, add variation, and you’ll have one heck of a strategy to improve your athletes safely. You bet it is! Stop thinking that we have to create the next YouTube sensational drill series. Strategies to build eccentric capacities that contribute to jumping. They’re additional strategies to build eccentric capacities in the various areas of the body that contribute to jumping better, especially when referring to the reversibility of effort (when you must change the direction down to up quickly). The strategies in the chart below are not just for jumping onto a medium box. A typical question people have is: How do we challenge our athletes enough to gain improvement if we are not jumping up to a maximum height box? The answer lies in the application of jumping strategies. The heights outlined in the chart aren’t extremely high-hence the name medium box. Starting heights for medium-height jumping for athletes of different ages. You can adjust athletes to box height accordingly. Please keep in mind that this is just a chart and not a commandment-it’s a starting point. It outlines what a medium box means to different athletes. I want to make sure, though, that you don’t use the lack of boxes as an excuse to not participate in jumping and plyometric activities. I include boxes because it is a no-brainer strategy if they’re available.

It’s about medium-level intensities of jumping or plyometric activities. Then I can draw some lines connecting the various jumping height strategies.īefore I go any further, this article is not about box heights. Let me talk about how high we jump and box height before I go into programming and various jumping strategies. Okay, what do I mean when I talk about medium jumping and medium boxes? Does this mean athletes are only using medium effort to execute all these medium jumps? Ah, no, not exactly. And it’s a good thing because the higher we go and the more intensity we drive, the less variability we want so we can safely produce force at appropriate angles-while protecting our joint systems. Keep in mind, as we go up in height, we slowly eliminate the lateral influence of change of direction type elastic work. To do so, we’re going to graduate our athletes up to more medium-height jumping, including medium-height boxes. Logically, the next progression in the sequence of jumping is to add more intensity-let’s say more potential knee bending and a little less focus on elastic energy.

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Although the strategies used in low box training stand on their own, they’re also great to use in the early stages of building a foundation of the foot, ankle, and lower leg strength, plus power and elasticity when preparing your athletes for higher-level plyometrics.