Getting faster involves greater ground contact forces (GCF) over very short ground contact times (GCT). The greater the force, the faster you are. The shorter the ground contact time, the faster you are. Plyometrics, or jump training, is a great way to achieve greater forces and shorter contact times for track and field athletes. The video below provides a fantastic explanation of how to produce more GCF and shorten GCT---in essence how to get faster. The inclusion of the optojump brings realtime data to this explanation. The data shows how GCF gets smaller and GCT gets longer (hence you are getting slower) during the exercise. This is why you train speed with full or near full recoveries. I also love how the data shows the effect of arm movements; 20% is a big contribution. A great reason sprinters need upper body strength training. So go ahead and add these three jumps to your training session.
1. Pre-Load Jumps Without Arms- Place your hands on your hips - Hinge your hips to assume a loaded position - Pause and reset between jumps 2. Pre-Load Jumps With Arms- Hinge your hips to assume a loaded position - Swing your arms overhead as you jump - Pause and reset between jumps 3. Counter-Movement Jumps- Hinge your hips to assume a loaded position - Land softly and immediately perform another jump - Spend as little time on the ground as possible - Sets/Reps: 2-3x6 each exercise
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AuthorFormer mathematics teacher and track & field coach at Phillips Academy in Andover, MA. Categories
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April 2017
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