As we’ve been talking about power training, we’ve spent a lot of time talking about single effort jumps. With this post we’re going to begin talking about repeated effort jumps. Repeated effort jumps are important because in sports we are often asked to perform explosive movements repeatedly rather than a single all-out effort. Repeated effort jumps help to train athletes for this. This post is going to cover a progression for repeated effort jumps.
It needs to be noted that anytime you are talking about repeated efforts these are all going to be submaximal efforts. Fatigue is going to be a factor in these drills.
Like with single-effort jumps, repeated effort jumps can be done with a vertical emphasis or a horizontal emphasis.
Vertical repeated effort jumps:
Before attempting repeated effort vertical jumps, some skills need to be mastered for safety and effectiveness. First, athletes need to know how to land. Second, athletes need to know how to jump vertically. This means spending some time on the landing drill that was outlined previously as well as both squat jumps and counter-movement jumps even though these are both single-effort jumps.
After those skills have been mastered, the athlete is ready for the first vertical repeated effort jump, the jump and reach. To perform this exercise the athlete quickly moves into a quarter squat and then, without pausing, reverses directions and jumps as high as possible. While jumping the athlete will reach up with their right hand. They will then land and immediately jump again, reaching with the left hand. Continue jumping and alternating the reach for the desired number of repetitions. Note that it helps to stand under a target like a basketball rim for this drill.
The next vertical repeated effort jump is the tuck jump. The athlete will move into a quarter squat and then reverse directions without pausing. The athlete will jump off the ground and attempt to bring their knees towards their chest, clasping their knees with their hands. They will land and then immediately perform another repetition until the desired number of reps have been performed.
Horizontal repeated effort jumps:
Before attempting horizontal repeated effort jumps some skills need to be mastered. First, the athlete needs to know how to land. Second, the athlete needs to know how to jump forward horizontally. This means spending some time on the landing drill and the standing long jump.
After those skills have been mastered, the athlete is ready for the first horizontal repeated effort jump, ankle hops. The athlete will stand up tall with their ankles plantarflexed. Moving from the ankles, the athlete will hop forward the desired distance.
Hops are the second drill. Basically the athlete will jump forward as far as possible. Immediately upon landing the athlete will jump forward again. This will continue for the desired number of repetitions.
Hops over obstacles are next.
Finally, the standing triple jump is the last progression for repeated effort jumps.
