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jump height
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jump height - June 10, 2005 3:51:00 AM
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gerry
Posts: 238
Joined: July 6, 1999
From: Montgomery, AL, USA
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One more question for now.
Looking for suggestions for activities to increase jump height for a basketball player.
Thanks!
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Re: jump height - June 10, 2005 8:08:00 AM
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jma
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From: NY
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Jumping from a stable desk to the floor and rebound on another stable desk. Thats what we did in HS to help us jump higher in volleyball. Same principles. A search term to use is plyometrics
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Re: jump height - June 10, 2005 9:10:00 AM
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JLS_PT_OCS
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From: USA
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"Jumping into plyometrics" is the text I recommend. A great introduction on the stretch-shortening cycle and how to use it in training.
Also, jump height is well correlated with 1RM in the squat, so that's a good place to start...
J
_____________________________
Jason Silvernail DPT, OCS, CSCS
"It isn't what you're able to do that requires your courage but rather what you have come to understand and are willing to express." - Barrett Dorko,PT
**I no longer post on RehabEdge**
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Re: jump height - June 10, 2005 9:38:00 AM
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coreconcepts
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From: Vancouver, BC
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I agree with jma and Jason. The "box jumps" or "depth jumps" that jma describes are still considered gems - years after the eastern bloc countries popularized them in the 60's and 70's.
Yes, Donald Chu is the unofficial king of plyometrics. I think he has a more updated book out from his original "Jumping into plyometrics".
Obviously you would have to get the knee issue addressed before conducting high-impact plyo drills (assuming you are asking about the same person as in your knee injury thread).
I do think it is important to concomitently work on leg strength via traditional exercises such as squats and lunges and intersperse them with plyos (or perform a 4-6 week phase of adaptation and/or hypertrophy training - depending on the individuals weight training experience). This coincides with Jason's assertion that jump height is correlated with 1rm squat.
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Re: jump height - June 10, 2005 10:58:00 AM
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gerry
Posts: 238
Joined: July 6, 1999
From: Montgomery, AL, USA
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Good stuff folks. I will search some this weekend.
And yes, this is for the same 15 year old with occaisional knee pain, so we will definantly make sure any activities do not exacerbate pain. I was going to put all 3 questions into one topic, but separated them to focus the replies. They do some weight training at school, and none of those more traditional exercises seem to cause discomfort.
Thanks! Any more thoughts are welcome.
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Re: jump height - June 10, 2005 12:22:00 PM
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Randy Dixon
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I was going to suggest tests for strength before starting much plyometrics, but if you use the Chu books he covers that.
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Re: jump height - June 10, 2005 2:03:00 PM
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jma
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From: NY
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A few years back, I went to one of Dr. Chu's seminar, called, "Plyometric Integration in the Clinical Setting" , here in NY. It was a great course. Perhaps he is offering it at or near your area. Would be great seminar to go to.
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Re: jump height - June 21, 2005 7:28:00 AM
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aquatherapysc
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Ordinarily, I would suggest something called the Harvard Step. It essentially entails a rapid up and down, fast paced stepping exercise you can perform on stairs. However, with your sons knee ailments I would suggest using various calf machines at the gym. They will provide smooth controlled resistence which leads to greater strength and spring in the calf.
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Re: jump height - June 21, 2005 3:02:00 PM
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anoopbal
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I think the rule of thumb for including depth jumps in your program is when you can squat 1.5 times your body weight. Mainly to prevent injuries.
Anoop
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Re: jump height - June 22, 2005 7:30:00 AM
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JLS_PT_OCS
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I do not believe the 1.5 times body weight guide is useful. There is no evidence that this guideline is useful in preventing injury or overuse problems in plyometric training.
I know this figure is used and cited frequently, but for athletes who are younger or lighter or female, it would effectively bar plyometric training from some athletes who need it the most.
I have found Mike Boyle's plyometric progression in his book "Functional Training for Sports" very useful for rehabilitation.
It would be a great book for getting up to date on some conditioning things, Gerry, highly recommended.
J
_____________________________
Jason Silvernail DPT, OCS, CSCS
"It isn't what you're able to do that requires your courage but rather what you have come to understand and are willing to express." - Barrett Dorko,PT
**I no longer post on RehabEdge**
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Re: jump height - June 22, 2005 8:17:00 AM
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anoopbal
Posts: 124
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[QUOTE]I do not believe the 1.5 times body weight guide is useful. There is no evidence that this guideline is useful in preventing injury or overuse problems in plyometric training.I know this figure is used and cited frequently, but for athletes who are younger or lighter or female, it would effectively bar plyometric training from some athletes who need it the most. [/QUOTE]Agreed. Soome suggets a few weeks os strength training before intorducing plyos in to the program. I have read Michale Boyle goes around this problem by having a progression plan for just plyos.
Plyos are important but make sure you dont make it the bulk of the program. A game like basketball involves enough jumping to include jumping acivities in practice too.
Anoop
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