Sample Plyometric Shock Workout

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One of many ways to put high intensity work into your system. Most programs will not involve this many altitude drops, nor is it a good idea to do so on a frequent basis.

Channel: Sports
Uploaded: November 25, 2007 at 11:37 pm
Author: jumpscoach214

Length: 00:04:55
Rating: 4.75
Views: 17566

Tags: plyometric shock track field high jump bounding altitude drop

Video Comments:
thefongsta (December 8, 2008 at 2:38 am)
hey coach, my vertical is about a 32 or so, trying to get to the mid or high 30s, maybe even 40.

ive done plyometrics before and seen increases, and tried them again recently, did them once a week, 40-60 jumps (box jumps, rim touches, depth jumps) each time. I didn't really see any gains. should i be doing more, like 2x a week and 100 jumps?

what plyometric workouts should i do to really see increases?
pangbournecollege44 (November 17, 2008 at 8:04 am)
alltitude drops require a strong and quick muscular contraction to stabilize the force, it also develops your plyometric efficiency.
westcokid (November 16, 2008 at 9:14 pm)
The benefit is from climbing back up on the boxes.
TruthAxe (November 7, 2008 at 7:54 pm)
You should spring up straightaway after the "altitude jump".

In plyo, the keys are the fall distance, which increases the potential energy of the now elongated muscles (like a stretched slinky) and the reaction force of a spring up the instant ground contact happens (the explosion on impact).

You've killed the purpose of the drop fall by landing on the grand and staying there.
jumpscoach214 (November 8, 2008 at 1:19 am)
it appears you have read just enough to be dangerous, perhaps science and practice of strength training? as with any workout, context is everything. the main reason for altitude jumps is to dump a little extra juice into the CNS and build eccentric strength. they aren't something that should be really used more than 2 weeks at a time, and of course the majority of time spent in plyos should be traditional bounce plyos, but where in the video did i say that wasn't true?
pangbournecollege44 (November 17, 2008 at 8:01 am)
no your wrong
laloser55 (October 6, 2008 at 9:54 pm)
what do these shock jumps do?
CypherSystem (December 29, 2008 at 3:15 pm)
Slowly prepare ligaments for shock absorption in a proper manner.

Otherwise your joints will take the shock damaging them.
regiskj (October 6, 2008 at 1:50 am)
nice video, very informative
jumpscoach214 (September 29, 2008 at 8:06 pm)
eh, it is a good fuel to dump in the tank short term in very highly trained athletes. Basically, if it takes you more than 3-4 days to recover from a basic depth jump/bounding workout, you shouldn't be doing stuff like this. (you also need to be landing correctly, and probably should use a coach to do so.....I am not entirely sure why I posted this workout in the first place)