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BETTER CONDITIONING - DEVELOPING GREATER LEG STIFFNESS FOR FASTER SPRINTING

John Shepherd track & field coach - author & editor

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In this video coach John Shepherd (www.johnshepher...) discusses what's known as leg stiffness and how it can improve top-end speed and jump ability. He describes what it is and then talks about some of the methods - in particular drop jumps - which can be used to increase leg stiffness.
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0.15sec What is leg stiffness
0.48sec specific sports science definition - spring mass model
1:17min Drop Jumps
2:03min Drop jumps and max velocity development
2.51sec Some research and rugby player's flying 10m speed and the relevance of drop jumps
3:47 Some historical context - Soviet origins of plyos and drop jumps
4.50: Start sensibly and progress carefully
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Опубликовано:

22 авг 2024

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Комментарии : 43

@Jay-je6en 4 года назад

Great content as usual John, I always seem to learn something new when I watch your videos.

@Johnshepherdtrackcoach 4 года назад

Many thanks,

@tcfbrp8807 4 года назад

Great informative video coach! This info can help a wide array of athletes.

@Johnshepherdtrackcoach 4 года назад

Many thanks,

@JL-fx2cd 2 года назад

Very well described.

@jz5005 5 месяцев назад

Fascinating. Greatly appreciate you highlighting the specific drill (drop jumps) and height (60 cm). I’d be interested in your thoughts on any slightly different benefits from Pogo Hops?

@gregorysweeting2512 3 года назад

Coach Shephard,this is very interesting. I have been coaching for sometime,hoping to get a master level such as yourself. I will definietly add these box drop jumps into my plyometric program. Thank you,good job .👍👍👍

@Johnshepherdtrackcoach 3 года назад

Great and thanks! Plyos are of course crucial ... make sure to take 20-30sec recovery between drop jumps so that your body’s energy system is replenished and ready to fire maximally. When you notice a slowing of reaction have more recovery or stop the session... all the best

@gregorysweeting2512 3 года назад

@@Johnshepherdtrackcoach great input. You are a master.👍💯

@totallyraw1313 4 года назад

Excellent video, John! I've always thought that the type of training you do with your jumpers would be more suitable for a sprinter than the type of training most other sprint coaches have their sprinters do. Matt Shirvington did lots of a very similar type of training early in his career, which I believe was largely responsible for him running 10.03 at 19 years old. Unfortunately, his coach made the decision to change his training program to one that was more focused on lifting heavy weights, which resulted in a significant strength increase, but also a 5kg muscle gain and slower acceleration and top end speed.

@Johnshepherdtrackcoach 4 года назад

Thanks as usual for your comments and support ... I don't know about the Soviet jumper ... at that time they had so many athletes due to the State sponsored system that some were expendable. Plus of course there was the spectre of drugs ... If you look at a comment thread above you'll see some debate about weights from "Sergeant furious" and he's a supporter of weights ... it seems that differences of opinions will always be there. My methods, as I indicate and as people can see on the channel, have brought a lot of success for the athletes, with my reduced weights emphasis compared to some other coaches and athletes. Could be the topic of another video!

@Daveyoy 2 года назад

Top notch as always, question,, working on isolated ankle stiffness would you recommend it? And is it more beneficial to do isolated exercises vs hip/knee/ankle combination exercises like in the video above.. feel free to give me and my son tips for his ankle stiffness & ankle mobility

@baggettpv 2 года назад

Lets not forget Pole Vaulting too.

@Johnshepherdtrackcoach 2 года назад

Yes, that's very true. Thanks for passing by.

@totallyraw1313 4 года назад

Regarding the video on the soviet jumpers, if I'm not mistaken, the athlete in the video performing the high drop jump later ruptured his achilles tendon.

@mjgould1192 4 года назад

I think you are confusing him for another athlete. The athlete jumping of the high boxes is Rudolf Povarnitsyn 2.40 high jumper I don't think he ruptured his but I'm sure someone else did get injured from the shock plyometrics. Yuri Verkoshansky did believe in building up your base of connective tissues and strength before progressing to the shock method to try and reduce injury though.

@believetoachieve3533 3 года назад

Also what should my ground contact time be when performing drop jumps?

@dannybellese3786 3 года назад

great video as usual!I would like to ask a question...is it good to program a session of plyometrics exercises and a weight room training session together ?thank you so much for your time..

@Johnshepherdtrackcoach 3 года назад

I, like many other coaches, do this. Combining weights and plyos is a form of complex/Contrast Training and it can better stimulate fast twitch fibres in comparison to weight training alone, according to much research. It's also a great way to nit waste training time in that you can do two things at once! Hope this helps. I plan to make some detailed videos about complex/Contrast Training in future.

@dannybellese3786 3 года назад

@@Johnshepherdtrackcoach Thank you so much John!, I apreciate!

@eyadelbahtety2111 4 года назад

Very informative! I want to ask something. How many sessions per week should I incorporate plyos in the GPP and the SPP? I also use drop jumps after every heavy set of squats or deadlifts, is that ok?

@parvin_sehrawat 4 года назад

Coach Can we Do Drop Jumps Regularly ? If Yes ,How Many Set. And Repitation . Thanks coach

@Johnshepherdtrackcoach 4 года назад

I believe so, in small doses, when you are conditioned sufficiently to do so ... I may come back to this in another video as it would take me a long time to write an answer to this.

@silasnew15 4 года назад

Do you utilise full range of motion (deep) back squats with your athletes? I have hesitated on implementing them in the past for myself because the joint angles aren't specific enough to actual jumping or running. However, I have utilised half squats.

@Johnshepherdtrackcoach 4 года назад

No, we don't do that many squats at all funnily enough. I prefer in terms of squats, jump squats, due to their higher power output (speed x load). Now, at risk of the wrath of the squat deep believers - I don't think that this is a good idea specially long term and with heavy loads. You will need good technique and flexibility - now, the more performance related aspects - I also think that prolonged deep squatting can stretch knee ligaments in a way which is detrimental to joint stiffness and therefore jumping ... and as you say, there's also little relevance to jumping. So, I think you are doing the right thing.

@valeristoimenov1985 4 года назад

@@Johnshepherdtrackcoach I absolutely agree that for proper deep squat you will need good technique and flexibility and I know that not many track and field coaches understand weights training. Can you please explain how prolonged deep squatting can stretch knee ligaments in a way which is detrimental to joint stiffness and therefore jumping.

@theg.o.a.t2495 3 года назад

What should i do if i feel weakness in the shin while doing these workouts?

@Johnshepherdtrackcoach 3 года назад

Well, it may be necessary to take some time off .. depends on how bad the weakness (pain?) is. If it's shin soreness (otherwise known often as shin splints) then stretching of the area can help - sitting back on your heels is a good stretch here. You may also reduce the discomfort by training on grass for a while but also at a lower intensity. Generally reducing your training load and exercises that create the pain will also be an idea. I hope this helps. If the pain does not go after a few weeks then it's best to get professional advice. Chances are if it is shin splints, then it will clear up if you are sensible about recovery. Good luck

@theg.o.a.t2495 3 года назад

@@Johnshepherdtrackcoach ty coach for the respone, will take notes.

@afnanbogey 2 года назад

You might be absorbing too much force through the muscle as opposed to the tendons/ligaments. Short-term it would be very worth strengthening your tibialis muscles. Long-term, I think you need to slow down your progress. Might be going harder than your body can handle. Tendons and ligaments strengthen at a much slower rate than muscle. All the best bro.

@sandeepthapab-7402 4 года назад

Do drop jump with weight enhanced the performance of the long and triple jumper ?

@Johnshepherdtrackcoach 4 года назад

Thats's not such an easy question to answer ... generally the answer is no (the Soviets mostly noted that). However, particularly when it comes to developing vertical jump capacity (for high jump for example), then adding weights could be an option. Note this could also be achieved by jumps in place holding dumbbells for example.You need to be able to react quickly to the ground contact and added weights could slow that down too much. I'd probably therefore steer clear of using weighs for drop jumps but would do for jumps in place and from time to time and integrated into a programme that includes different plyos (although targeted toward your particular event). Hope this helps. Thanks for the comment.

@sandeepthapab-7402 4 года назад

Thank you very much😇

@believetoachieve3533 3 года назад

Could performing drop jumps and sprinting on very hard surfaces improve leg stiffness even more?🤔 What about barefoot drop jumps🤔

@Johnshepherdtrackcoach 3 года назад

Interesting ... yes, it would. Tracks vary in their hardness - the one's at Olympic Games, for example, use the latest technology and are usually hard, so that they produce fast sprint times. So, a hard surface will generate greater energy return compared to a softer one. Just don't over do it on a hard surface, such as concrete - watch your shins and knees. Good luck, thanks for the comment and stay safe.

@believetoachieve3533 3 года назад

@@Johnshepherdtrackcoach Also I have to say when I sprint on concrete with normal running shoes my 10m fly time is way way slower compared to a track with spikes. Over 1m/s not kidding!

@Johnshepherdtrackcoach 3 года назад

@@believetoachieve3533 okay trainers absorb the contact regardless of surface. If your legs could take the forces involved then thin soled shoes would be better. Spikes are light and most offer no cushioning and of course they offer traction via the pins... that’s why track times will be faster. I was thinking more of drop jumps and training under lock down conditions. Again, hope this helps.

@believetoachieve3533 3 года назад

@@Johnshepherdtrackcoach Thanks a lot man ur a great coach! Last question: Is keeping a stiff leg harder on a hard surface, it seems like I collapse way more on concrete than on a track! Thanks!

@limitbreaker_rb 4 года назад

Can you explain me how in the world it is possible that I can't run sub 1 second 10m fly with normal shoes but I run 0.9-0.92 with spikes? And btw I will start do do drop jumps by how much do you think they can improve my performance? Can I get sub 0.9 maybe?

@mjgould1192 4 года назад

You should not just jump right into plyometrics you won't get the results you want and might get injured. You should build your base of connective tissue and strength(no strength requirement though). Yuri Verkoshansky the creator of plyometrics recommended doing bounding to prepare your legs for high intensity plyometrics like drop jumps. You can find good information on his forum but you need to know that the training on his forum is mostly for high jumpers and you will need to change it for a sprinter type program.

@limitbreaker_rb 4 года назад

@@mjgould1192 Thanks but I'm well aware and I'm strong enough. But honestly thanks 4 carin man appreciate

@Johnshepherdtrackcoach 4 года назад

Well, spikes make a big difference, so that should explain the differential. Spikes are lighter and return force more rapidly - your acceleration into the fly 10 will be more significant etc etc. To go sub 0.9 would make you a low 10.00sec/sub 10 sprinter ... drop jumps will, as mentioned in the video create better leg stiffness which will improve contacts in terms of rate of force development at max velocity. It's difficult for me to say by how much they will improve performance - however, the fact is that they will. If you start with single double foot contacts from a 40cm high drop then you should be fine (as long as you are conditioned reasonably well plyometricslly. Start with 4 x 6 reps and do twice a week. Progress over time to 60cm. Remember that it's contact and reaction that's key and not height ... minimum knee bend and as quick as you can off the floor. Hope this helps and thanks for the comment and good luck.