Jump Training: ¿Why and How?: an Exhaustive Review … · Jump Training in Explosive Sports. 33 athletes (swimmers, ... competitive actions are mainly supported by explosive muscle

Rodrigo Ramírez-Campillo

Department of Physical Activity Sciences

Research Nucleus in Health, Physical Activity and Sport

Laboratory of Measurement and Assessment in Sports (LabMED)

University of Los Lagos, Osorno, Chile

Jump Training: ¿Why and How?:

an Exhaustive Review

Jump Training in Explosive Sports

33 athletes (swimmers, SPRINTERS, rugbiers)

Regional level

8-wk PT (JT) – lower and upper-body

3 groups:

Control vs. Jump Squats vs. Squat and DJs

2 sessions/wk

Progressive overload

(DJs from 20 to 60 cm; sets from 1 to 3)

Lyttle AD, et al. Enhancing performance: maximal power versus combined weights and PT. J Strength Cond Res 10(3): 173-179, 1996.


Squat + DJs GROUP

Squat Jumps GROUP

Both groups achieved similar improvements in:

1RM squat (and BP)

Shot put and medicine ball trowing

Power in push-up with SSC and without SSC (concentric-only)

SJ

CMJ

Abalakov with run-up

Work in 6-s cycle-ergometer test

No changes in 20-40-m sprint


Maybe because horizontal drills were

not included

Ebben, W. P., & Blackard, D. O. (2001). Strength and conditioning practices of national football league strength and conditioning coaches. Journal of Strength and Conditioning Research, 15(1), 48-58 .

26 strength and conditioning coaches.Professional football teams.

94% used PT (JT)

QuestionaryFootball

Although a team sport, competitive actions are mainly supported by explosive muscle actions

Ebben, W. P., Hintz, M. J., & Simenz, C. J. (2005). Strength and conditioning practices of major league baseball strength and conditioning coaches. Journal of Strength and Conditioning Research.

95% used PT (JT)

QuestionaryBaseball

21 strength and conditioning coaches.Professional baseball teams.

Although a team sport, competitive actions are mainly supported by explosive muscle actions

40 males and females college athletes (baseball, basketball, soccer, gymnastic, track)

12-wk JT + RT

vs.

JT VertiMax + RT

>Improvements in CMJ with VertiMax

Rhea MR, Peterson MD, Oliverson JR, Ayllón FN, Potenziano BJ. An examination of training on the VertiMax resisted jumping device for improvements in lower body power in highly trained college athletes. J Strength Cond Res. 2008 May;22(3):735-40.

Effects induced

by added jumps

of vertimax?

>Sprint 4-m, lateral and frontal

<Lateral reaction time

>Force and power

>DJ performance

Salonikidis, K., Zafeiridis, A. The effects of plyometric, tennis-drills, and combined training on reaction, lateral and linear speed, power, and strength in novice tennis players. The Journal of Strength and Conditioning Research , 2008; 22(1):182-91.

64 tennis playersAge = 21 y

9-wk (3 sessions/wk)

4 exercises/session

2 sets/exercise

3-4 min of rest between sets

Swinton, P. A., Lloyd, R., Agouris, I., & Stewart, A. (2009). Contemporary training practices in elite British powerlifters: Survey results from an international competition. Journal of Strength and Conditioning Research, 23(2), 380-384

32 powerliftersInternational category

Upper-body PT (14%)

Lower-body JP (18%; including DJ)

QuestionaryPowerlifters

Winwood PW et al. The strength and conditioning practices of strongman competitors. J Strength Cond Res. 2011 Nov;25(11):3118-28.

29% used PT for upper body

54% used JT for lower-body

40 jumps/session

QuestionaryStrongman Competitors

Taube W., et al. The drop height determines neuromuscular adaptations and changes in jump performance in stretch-shortening cycle training. Scan J Med Sci Sports, 2011.

33 males and females

Age = 24 y

Recreationally athletes

Control group vs.

BDJ 30-cm vs.

BDJ 30-50-75-cm

12-wk (3 sessions/wk; 45-60 min/session)

10-min warm-up (jogging; mobility; hopping)

1 or 3 exercises/session (according to experimental group)

BDJ 30 vs. BDJ 30-50-75 (random order of heights)

1 or 3 set/exercise (according to experimental group)

12 rep/set

Volume was equated for both groups(in DJ75, 6, 8 and 10 rep/set were completed during wk 1, 2 and 3, respectively; then 12 rep/set were completed in wk 4-12)

(to equate volume, the group than only performed BDJ30 used 6, 8 and 10 rep/set for the third set during wk 1, 2 and 3, and then 12 rep7set for wk 4-12)

Maximal intensity

10 s or inter-rep rest

10-min inter-set rest (or every 12 jumps)



Both training strategies improved reactive strength, although trough different

mechanisms:

The combined group achieved an improvement trough an increase in jump height and

increased EMG activity (soleus and rectus femoris) in the late part of the ground contact

phase.

The specific group increased trough a reduced contact time and increased EMG activity

(soleus) in the early part of the ground contact phase.

Interpretation:

Jump training may consider the inclusion of combined heights, with an

emphasis on one particular height in cases of specific neuromuscular

adaptations needs.

Martínez-López EJ, et al. Effects of electrostimulation and plyometric training program combination on jump height in teenage athletes. J ournal of Sports Sciences and Medicine, 2012, 11, 727-735.

98 sprinters (males and females)

8-wk (2 sessions/wk)

Traditional JT vs. JT with Electro-stimulation

Off-session

JT

SJ = 9%

CMJ = 7%

DJ = 10%

JT with Electro-stimulation

36%

19%

13%

Staub, JN, Kraemer, WJ, Pandit, AL, Haug, WB, Comstock, BA, Dunn-Lewis, C, Hooper, DR, Maresh, CM, Volek, JS, and Hakkinen, K. Positive effects of augmented verbal feedback on power production inNCAADivision I collegiate athletes. J Strength Cond Res 27(8): 2067–2072, 2013

Cross-sectional

9 males and 5 females

College athletes (track; pole vault; long ump; javelin)

3 sets of 5 CMJ

Feed-back vs. No Feed-back(maximal power value achieved after each jump repetition)

Staub, JN, Kraemer, WJ, Pandit, AL, Haug, WB, Comstock, BA, Dunn-Lewis, C, Hooper, DR, Maresh, CM, Volek, JS, and Hakkinen, K. Positive effects of augmented verbal feedback on power production inNCAADivision I collegiate athletes. J Strength Cond Res 27(8): 2067–2072, 2013

Greater power values with feedback…..

…..especially in the last set…..

Height BDJ = 12%

RSI = 16%

Peak power = 7%

Alkjaer et al. Neuromuscular adaptations to 4 weeks of intensive drop jump training in well-trained athletes. Physiological reports, 2013, 1(5): e00099.

9 jumpers and sprinters

4-wk of JT (3 sessions/wk)

Wk 1-2 = 3 x 8 BDJ

Wk 3-4 = 4 x 8 BDJ

(drops from 30-40 cm)

Feedback was provided

Assessments at wk 1, 2, 3 and 4

Improvement was due to improved jump height, not improved (reduced) time contact

Typographic mistake

Tønnessen, E, Haugen, T, and Shalfawi, SAI. Reaction time aspects of elite sprinters in athletic world championships. J Strength Cond Res 27(4): 885–892, 2013.

Reaction times of sprinters in world championships

Reaction times of FINALIST sprinters in world championships

Reaction times of sprinters in world championships, according to age

Effects of JT in reaction times?

12 fencers (national level)

Age = 24 y

12-wk JT

(6-wk RT + 6-wk RT plus JT)

2 sessions/wk

Redondo JC, et al. Effects of a 12-week strength training program on experimented fencers' movement time. J Strength Cond Res. 2014

> Maximal Force

>Jumping

<Movement Time

Adaptations last at least 4-wk after

training cessation

Redondo JC, et al. Effects of a 12-week strength training program on experimented fencers' movement time. J Strength Cond Res. 2014

Park GD et al. The effect of low extremity PT on back muscle power of high school throwing event athletes. J Phys Ther Sci. 2014;26(1):161-4.

10 throwers (amateurs; age = 18 y)

Control vs. JT

12-wk (3 sessions/wk; progressive overload)

Body mass-only jumps (+ sprints)

Replacement of some general physical preparation drills

Park GD et al. The effect of low extremity PT on back muscle power of high school throwing event athletes. J Phys Ther Sci. 2014;26(1):161-4.

Control group reduced maximal strenght from trink flexors and extensors...

……JT induced an increase…..

Brumitt J, Heiderscheit BC, Manske RC, Niemuth PE, Rauh MJ. Off-season training habits and preseason functional test measures of divisionIII collegiate athletes: a descriptive report. Int J Sports Phys Ther. 2014 Aug;9(4):447-55.

193 college athletes (males and females)(volleyball, wrestling, women’s lacrosse, baseball, softball; women’s and men’s tennis, track

and field, cross-country, soccer, and basketball)

Description of training habits in the off-season (6-wk before preparation period)

Brumitt J, Heiderscheit BC, Manske RC, Niemuth PE, Rauh MJ. Off-season training habits and preseason functional test measures of division iiicollegiate athletes: a descriptive report. Int J Sports Phys Ther. 2014 Aug;9(4):447-55.

Compared to others training components, it seems that JT require less time, in both

females and males.

Scrimmage = juegos de práctica

Females: 1-3 h/wk of PT (JT)> Horizontal CMJ vs. females with ≤ 1 h/wk

Males with >5 h/wk of PT (JT) > Unilateral horizontal CMJ vs. males with 1-3 h/wk

Brumitt J, Heiderscheit BC, Manske RC, Niemuth PE, Rauh MJ. Off-season training habits and preseason functional test measures of divisionIII collegiate athletes: a descriptive report. Int J Sports Phys Ther. 2014 Aug;9(4):447-55.

Brumitt J, Heiderscheit BC, Manske RC, Niemuth P, Mattocks A, Rauh MJ.

The Lower Extremity Functional Test (LEFT) and Lower Quadrant Injury in Division III Athletes: A Descriptive and Epidemiologic Report.

J Sport Rehabil. 2015 May 6. [Epub ahead of print]

Physical Therapy Program, George Fox University, Newberg, OR.

To Much JT = Risk of Injury

Type of Study: cross-sectional plus follow-up (prospectively).

Subjects: 106 females and 83 males colleague athletes from 15 teams.

Methods: Lower Extremity Functional Test (LEFT) times; off-season questionnaire; and injuries

during the sport season.

Results: Females with >3 h/wk of JT (PT) during off-season, had slower LEFT times than females

who performed ≤ 3 h/wk.

Females with slower LEFT times loose more training time due to injuries.

Interpretation: JT is effective at lower doses, so care is advised to avoid excessive load.

Note: no association was observed in males.

Maybe males can tolerate more JT than females, and

this maybe related with greater strength levels?

Chaouachi A, et al. Olympic weightlifting and plyometric training with children provides similar or greater performance improvements thantraditional resistance training. J Strength Cond Res. 2014 Jun;28(6):1483-96.

63 youths (combat sports)

Age = 10 – 12 y (Tanner 1-2)

4 groups:

Control (sedentary) vs.

Traditional RT vs.

OWL vs.

PT (JT)

12-wk

Off-season

2 sessions/wk (72 h of inter-day rest)

4 exercises/session (CMJ, DJ, ballistic push-up, medicine ball throwing)

1-3 sets/exercise

8-12 rep/set

Progressive overload + periodized

3 min of inter-set rest

Maximal intensity (and motivation)

Supervision 1:4

Warm-up (jogging; stretching; calisthenics; combat-specific)

Cool-down (dynamic stretching)







“force at low-speed”


“force at high-speed”


?




All groups

>height

No body composition changes

Control

>Balance

>Power

PT (JT)

>5m

>CMJ

>Horizontal jump

>Balance

>Force at 60 and 300°/s

>Power at 300°/s

Traditional RT and OWL

>5m and 20m

>CMJ

>Horizontal jump

>Balance

>Force at 60 and 300°/s

>Power at 60 and 300°/s

PT improved less than OWL

PT improved less than traditional RT

PT improved less than both RT groups

PT improved more than traditional RT

PT improved more than other groups


Therefore, PT (JT) might be an interesting approach to explosive training in young

combat-sports athletes, with the additional advantage of requiring no especial equipment.

Hall E, Bishop DC, Gee TI.

Effect of Plyometric Training on Handspring Vault Performance and Functional Power in Youth Female Gymnasts.

PLoS One. 2016 Feb 9;11(2):e0148790.

School of Sport and Exercise Science, University of Lincoln, Lincoln, United Kingdom.

Type of Study:

Longitudinal (6-wk; 2 sessions/wk ADDED; 40-min/session).

Participants:

24 female (age = 12.5 ± 1.67 y); 10-h of training/wk.

Methods:

Gym training (n = 12) vs. Gym training + JT (n = 12).

CMJ + Video-analysis of competitive jump.

Results:

Added JT improved competitive jump (6 of 9 variables) + CMJ.

Gym training group maintained performance.

Interpretation:

Added JT may aid in competitive performance, adding variability to the regular training.

JT in Gymnasts Competitive performance

Limitation:

The effects of JT may be explained by the added training load and not due to the nature of JT.

Rumpf MC, Lockie RG, Cronin JB, Jalilvand F

Effect of Different Sprint Training Methods on Sprint Performance Over Various Distances: A Brief Review.

J Strength Cond Res. 2016 Jun;30(6):1767-85.

Sport Performance Research Institute New Zealand, AUT University, Auckland, New Zealand

Effects of JT on Sprint Performance

Results:

JT has an ES of -0.29 in distances from <10

to 30-m

Type of Study:

Brief review

Participants:

1485 male athletes from 48 studies

Methods:

Review

Interpretation:

JT seems to be effective, but less than

specific sprint training methods

Rebutini VZ, Pereira G, Bohrer RC, Ugrinowitsch C, Rodacki AL. PLYOMETRIC LONG JUMP TRAINING WITH PROGRESSIVE LOADING IMPROVES KINETIC AND KINEMATIC SWIMMING START PARAMETERS. J Strength Cond Res. In Press.

Methods

9-wk JT

NO control group

Subjects

10 swimmers (males and females)

Age = 22 y

Competing in 50-100 m (i.e. 25 a 55 s)

Local/National level

5-8 swimming training sessions/wk


9-wk of JT

2 days/wk (48 h of rest between sessions)

Wk 1-2 = 2 sets of 8 rep (1-min of rest between rep)

Wk 3-9 = 1 set of 15 rep (2 min of rest between rep)

Horizontal jumps from swimming starting platform (8.6°)(regular swimming training did´t incorporated starting jumps)

Loaded vest was used (i.e. 5-15% of 1RM squat)

(Wk 1, 2 and 3 = 5%, 10% and 15%, respectively)

Maximal intensity Progressive overload


Results

>Strength (torque) in hip (108%) and ankle (41%)

>Horizontal force (7%) and center of mass displacement (5%)

>Horizontal velocity at take off (16%) and water contact (22%)

>Angular velocity at knee (15%) and hip (16%)

Review of the Day

JT in explosive sports

Sprinters, jumpers, throwers, gymnasts, golfers, baseball players, tennis, fencers,

swimmers, ¿power lifters?, ¿strongman?

Male and female

4-12-wk

>Jumping, reactive strength, power, RFD, maximal strength.

>Velocity of competitive movements (jumping, throwing, kicking, etc.).

>Velocity of displacement (horizontal and lateral)

Adaptations may be maintained with regular sport practice

Potential preventive and rehabilitative injury effect

Documents

Jump Training: ¿Why and How?: an Exhaustive Review … · Jump Training in Explosive Sports. 33 athletes (swimmers, ... competitive actions are mainly supported by explosive muscle