In the actual program, we have over 16 Key Factors that are addressed in the BoingVERT Jump System. Here is an example of just one of those key factors:
Rapid Change of Direction into Take-off
In the highest performing athletes, the transition time between eccentric and concentric actions (between downward and upward) is completed in the most rapid fashion possible. This is both by training and by design. This fast transition will allow for the greatest utilization of energy stored during the downward phase as well as the greatest build-up of maximal forces earlier in the upward phase of the jump. This speed will also allow for the agonist muscle groups (i.e. the muscle groups that will contract in order to produce force for your take-off) to temporarily change their force characteristics and allow for greater speeds due to the involuntary stretch reflex that is built into them. You may have heard of the stretch-shortening cycle (SSC) before. That is exactly what we are referring to here when we speak of this combination of elastic energy and stretch reflex. This SSC is present in most jump tasks in which the contributing muscle groups are first stretch-loaded and then shortened quickly to add to the concentric power production capabilities. We will see this type of SSC-action during the execution of a countermovement jump (where one flexes at the knees and hips first before pushing-off to propel upward) or during an approach/running vertical jump (where the plant phase acts as the rapid stretch before push-off). When this SSC is present, the action becomes very sensitive to both the rate and the magnitude of the stretch. Meaning, how fast and how deep one proceeds through his/her stretch phase will dictate just how much contribution is realized from the properties of the SSC. The SSC makes movement much more fluid, efficient, and less demanding. Thus, we should always look to take advantage of it whenever we can in both the movement efficiency we display in jump-specific tasks as well as the exercises we select. The SSC will allow us to change direction rapidly and reduce how long it takes to produce movement. Coincidently enough, a short time-to-takeoff (TTT) has often been correlated with high-performing jumpers. This ‘TTT’ can encompass each phase of the jump action (eccentric/plant, amortization/transition, and concentric/push-off) and is defined as the time from which the individual begins their eccentric/plant action to the time that the toe leaves the ground. Overall, each component of the BoingVERT Jump System will have specific exercise protocols which work towards decreasing TTT through the attainment of specific physical traits and qualities.
*In 2003, Shawn received his BS degree in Health Promotion. He is a Certified Strength and Conditioning Specialist (CSCS) and is presently founding the newly formed Plyometric Special Interest Group through the NSCA. Through the NSCA, Shawn has spoke extensively on Plyometrics at numerous State NSCA clinics and will be speaking numerous times throughout 2014. Click here to visit Explosive Edge Athletics.
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