Standing Board Jump - Weakest Station??

Ever wonder why you can't jump? Is it the incorrect techniques or you just do not have the plyometric component for the jump?

Here are some techniques that can help you in your weakest link>

Qualitative model of a Standard Broad Jump

Preparation to Leap

The aim of the standing broad jump is to jump from a standing position as far as possible. Jumper stands at the starting line with legs shoulder-width apart, swings his arms forward and backward while flexing and extending his knees for 2 to 3 times to gain momentum. By standing shoulder width apart, he maintains a relatively wide base so that he is able to lower his centre of gravity (COG) for better control of the forward thrust upon landing after the jump. Repeated flexion and extension of the knees and swinging of the arms creates an early change in momentum before the jump to propel the body further. He does not raise his heels at this moment, keeping his feet planted to the ground. Repeated plantar flexion at this moment causes too much instability due to the throwing most of his mass out of his body too early and may cause wobbling. He also leans his body forwards, bringing his centre of mass (COM) forward. He looks straight ahead, and not downwards or upwards because the body has a tendency to travel in the direction of the gaze.

The leap

Jumper times the last swing of his arms backwards to synchronize with the flexion of his knees, and throws his arms forwards whilst extending his knees, pushing his toes against the ground forcefully and leaning his upper body forward during the leap off. The explosive force exerted by the muscles overcomes the body’s inertia, generates a high acceleration and impulse to propel forward. Plantar flexion of the ankle joint by the concentric contraction of the calf muscles against the ground generates a strong reaction force of the same magnitude from the ground back to jumper according to Newton’s third law of motion, propelling him forward. Concentric contraction of the quadriceps and glutes muscles creates a great torsional force that extends the knee joint. By throwing his arms forward during the leap, part of his mass is thrown forward causing a greater change in momentum. While in midair, he flexes his hips as much as he could to bring his knees as close to his trunk as possible to gain more distance. Concentric contraction of the quadriceps muscle generates a strong torsional force to flex his hip joint. Jumper continues to keep his head in anatomical position with his gaze straight ahead.

Preparation to land

Gravitational force acting on his COM gradually overcomes the forward propulsive force generated by the muscles, and pulls and accelerates the body downwards. His C.O.M is lowered to near his thighs and knees now.Jumper dorsi-flexes his ankles before landing so that his heel takes the impact of the landing. The calf muscles eccentrically contracts.He extends his knees from a flexed position to in preparation to land. The hamstrings are stretched and eccentrically contracts.Still keeping his head in upright position, he swings his arms backwards as the body launches forwards.

Landing

Looking down where he lands, the jumper lands firmly with two feet flat on the ground in a counter-movement (squatting position.) The impact returned by the ground reaction force overcomes the forward propulsion and reduces velocity to zero.

By flexing his knees, the quadriceps muscle contracts concentrically to absorb the impact, reducing force taken by the knee joint and the spine. The hamstrings and gluteus muscles eccentrically contract to maintain tension that prevents him from falling backwards. His COM and COG is also shifted back and lowered to near his posterior by the squatting position, reducing further forward propulsion that may throw him forward. His calf muscles concentrically contracts to take the impact at the ankle joint.

He extends out his both arms in anticipation to break any further forward force that pushes him and causing him to fall forwards.The distance jumped is measured from the back of his heel to the point at his toes before he jumped.

All pictures from THE SUNDAY TIMES – UNFIT – IPPT then and now. 18^th March 2007

"Spartan 300"

Coming from the point of Spartan 300 movie, i have focus this topic on strength and conditioning for athletes wanting to maximize their muscular strength and build muscle mass over the shortest period of time.
This following workout is the combination of both aerobic and anaerobic component. However, the main focus is on strength. Let me define, strength and endurance is the ability to generate the maximal force over the longest period of time without feeling fatigue easily.
I have personally tried this workout and it prove to be harder than you think....

Here is how it goes.......

My very own - 'Spartan 300 Workout'

3 main areas of focus -

1. Aerobic (1.2km run)
2. Anaerobic ( 3 set of 30 repetitions)
3. Strength & Endurance ( 10 different sets of static interval of exercises)
   

• An athlete/person will begin with a 1.2km run

• With each completion of 1.2km, he will begin a static station of 3 different sets of exercises;with a repetition of 30 times. (Eg. 'Squats', 'wide-handed push-up' and 'Crunches') Each exercise will target a specific muscle group.
  

• Note: (Alternate the muscular fatigue level)

• Total set of run and exercises = (3 x 1.2km) + (3 x 30) x (3) + (30 reps of pull-up/any exercise)

• That will results in 'Spartan 300 Workout!!!!'

Try it out yourself.... and see the result

Optional Static exercise to consider:

1. Wide-handed push-up
2. Squats
3. Crunches
4. Steps
5. Alternate lunges
6. Bridges
7. leg-lifts
8. diamond push-up
9. Back extension
10. Side bridge
    

speed,agility and power training

I believe that strength and conditioning plays an important role in every sports. It gives the athletes the most essential training for power and strength and not forgetting educating them the right techniques. Here is a short clips from a listed site that shows some pretty good training methods:

This video clip features some useful training used by NFL players & coaches -

Identifying of posture types

Lordotic posture - Lordosis
Lordosis is an exaggerated curve in the lumbar region of the spine. It can give a appearance of a deeper than normal hollow of the lower back. In this posture, the anterior superior iliac spine (ASIS) is tilted forward and is lower than posterior superior iliac spine(ASIS), creating an increased curvature of the lumber spine.
This usually occur when the abdominal and the gluteus maximus are lengthen and the hip flexor and back extensor are shortened. In this case, the increased lumbar lordosis can give rise to compressio of the facet joint of the spine; amnay of times, creating some pain and discomfort.

lifestyle that may have contributed to this-

1. pregnancy
2. High level of abdominal body fat
3. genetic
   
4. dancers and gymnasts who are prone to hyperextend their lumbar for certain movement
   

Flat back posture
In this posture, the lumbar curve is reduced, giving a flatten appearance to the lower spine. There is lack of mobility in the lumbar region

Lifestyle that may have contributed to this-

1. Prolonged sitting with incorrect posture at the desk
2. Prolonged driving in the incorrect posture
3. Lack of/poor level of core stability
4. incorrect techniques when doing sit-ups

Kyphosis
An exaggarated curvature in the thoracic region. give one the impression of a rounded-shoulder and hunched back look. This posture usually occur as a result of shortening of the muscles that protact the shoulder girdles-the pectoral muscles and the lengthening of the muscles that retract the shoulder girdle.
As the shoulder round forwards, away from the desired 'plumb line', it pull the thoracic spine forwards into a flexed position. The weight of the arm adds weight which will increase the pull forward, which cause the scapulae to slide around the ribcag. this will cause a restricted movement in the shoulder girdle and the shoulder joint.

Lifestyle that may have contributed to this-

1. lack of confidence or self-esteem
2. looking on the floor while walking
3. spending long hours in an office working in front of the computer using a keyboard
4. working as a driver for long hours
5. women with larger breasts
6. being tall (hiding the height)
7. Breast-feeding for long hours
   
8. low bone density.osteoporosis

Reference: Fitness professionals: Pilates method (Postures assessment pg 129 - 134)

PRO humanperformance

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