Tag Archives: horizontal jump

Combined Plyometric Training Improves Performance

7 Oct
Single-Leg Box Jump

Single-Leg Box Jump

Single-Leg Hurdle Hop

Single-Leg Hurdle Hop

Most plyometric training focuses on bilateral, vertical exercises (nothing necessarily wrong with that).  We hop and jump with two feet, in a mostly vertical plane (straight up).

Adding unilateralhorizontal, and lateral plyometric exercises is a great way to accelerate the development of explosive power, balance, and muscular endurance, according to multiple studies in the Journal of Strength and Conditioning Research.

It’s pretty simple to incorporate unilateral (single-leg), horizontal (forward), and lateral (side-to-side) plyometric exercises into your training, once you’ve become comfortable and proficient with more traditional plyometric exercises.

When performing unilateral plyometric exercises, it’s important to start with a low intensity level and degree of difficulty.

If you’re already doing bilateral, vertical hops and jumps as part of your training, try adding single-leg vertical, lateral, and forward hops and jumps to your routine, on flat ground.  As your strength and balance improves, add low hurdles and plyo boxes to the mix.

Get STRONGER, Get FASTER!

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Build Power and Speed with Horizontal Jumps

6 Apr

StandingLongJump[1]There is a positive correlation between vertical and horizontal jumps (standing long jumps) and muscular performance in athletes, according to research from the Journal of Strength and Conditioning Research (JSCR).

At our facility, we favor contrast training — a strength exercise immediately followed by a power (explosive) exercise; for example, the squat followed by the squat jump.  Our athletes perform vertical and horizontal jumps, and plyometrics as the preferred modes of lower-body power training.

In the JSCR study, both vertical and horizontal jumps showed a significant correlation to sprint speed.  Bilateral and unilateral (single-leg) countermovement jumps, drop jumps, and squat jumps improved muscle architecture and sprint performance.

Unilateral jumps appear to have an even larger correlation to sprint speed than their bilateral counterparts.

Based on this information, strength and conditioning professionals can further improve their athletes’ performance by incorporating horizontal jumps — including unilateral jumps — into their training regimen.

Get STRONGER, Get FASTER!

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