In the field of physical training, plyometrics training has attracted attention for its ability to significantly improve strength, speed and explosiveness, especially deep jumping. However, proper planning and careful execution are essential to avoid overstraining the nervous system and ensure maximum training results.
First of all, deep jump training needs to follow a specific principle of buffering phases. The landing buffer time should be moderate, neither too long to lose elastic energy, nor too short to ignore the necessary impact stretching process. The ideal buffer time should be 0Less than 5 seconds, less than 0 in the best case2 seconds. Remember, when doing plyometrics, stay focused and intense, and be alert to every moment of touching the ground like a hot pan, so as not to over-fatigue and affect the quality of your workout. It is important to stop the current movement when you are unable to do it or when you are training intensively at a high number of reps to avoid reducing the recruitment efficiency of the rapidly twitching muscle fibers.
Secondly, the height setting of the depth jump is extremely crucial. For most athletes, the appropriate jump height should be 4572 cm to 7112 cm, while for high-level players, it can be moderately increased to 1143 cm to 127 cm. The landing site should match the height of the jump to ensure that the movement is standardized and reduce the risk of potential injury.
In view of the high-intensity nature of deep jump training, the amount of training should be controlled. Advanced athletes are recommended to perform 4 sets of 10 jumps per week, for a total of no more than 40 jumps, which can be dispersed in multiple sets; Junior athletes train 1-2 times a week, 3 sets of 5-8 times each time, and the cumulative number of jumps is controlled within 15-24 times. In addition, in order to avoid nervous system fatigue and diminishing training effect caused by long-term single training, deep jump training should not be carried out continuously throughout the year, but should be integrated into the training plan during the critical period when rapid strength and reflex strength need to be improved, and rapid performance improvement should be given through short-term, high-intensity training modules.
In summary, deep jumping, as a part of plyometrics training, plays an irreplaceable role in improving the explosive power of bounces. It is necessary to take into account the recovery of the nervous system during training, scientifically set the training volume, and adjust the training cycle in a timely manner, so as to safely and effectively tap the potential strength and achieve a significant increase in explosive power. Only by understanding and following the above training principles can you truly grasp the essence of plyometrics training and help you take a more solid and powerful step on the road to competition.