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22.07.21
Education
Sports

Improve your power and Jump for the stars!

As you may be able to tell, we are very excited by the Olympics at the moment, last week we explored the Olympic motto and looked at how athletes become Faster!

This motto also looks at how to reach Higher! Now although this has a double meaning (reaching for the top), it got us thinking, what does it take to JUMP HIGHER.

Although technique plays a part in this and there is never a single component of fitness that will contribute to movements such as this, developing Power is a good place to start, but how do you do it?

 

How do I develop power?

For younger athletes (pre-peak height velocity), Power can be developed with the mastery of Fundamental Movement Skills. Activities such as hopping, skipping, jumping and running are great drills to enhance power development.

For more mature children (post-peak height velocity), and older athletes, it is recommended to combine resistance training with Plyometrics, as concurrent resistance activities and plyometrics drills has been reported to develop power in jumping and sprinting.

Develop a strong foundation

As with other areas of fitness, strength training can provide a solid foundation, from this foundation, we can start to develop our Power. Body Weight Exercise and adding further resistance can help support this, depending on the maturity of the athlete. When using resistance training for power, start with relatively light loads (between 30% and 60% of an athlete 1 rep max) before increasing and varying the loads for trained individuals.

Increase Rest In between sets

Encouraging increased rest in between sets can help athletes work at optimal velocity, which, when we look back at the definition of power, is what we need to achieve. It will also help S&C to develop accurate velocity profiles when required.

 

 

Encourage Explosive Movements

Encouraging Explosive Movements will help vary the velocity of movements and will increase the optimum velocity over time as neuromuscular adaptations take place. Explosive movements can be encouraged through resistance training, but also through your plyometric training.

Plyometrics Drills

Plyometric training refers to a specific exercise modality that is built around jumping, hopping, bounding and skipping movements. They are performed in an extremely fast and explosive manner (Lloyd, 2012). They are designed to continually work the muscles through their short-stretch cycle to promote the improvements in strength and power, which in turn, should have a positive impact on change of direction speed, and eventually agility.

Start with bounce plyometrics, before developing into bounding type plyometrics.

Our Sports App’s will provide you with specific activities to develop your Speed, however, we also help players focus on Strength, Power, Agility, Coordination and Sport Specific Skills, supporting athletes not only develop the physical side of their game, but allowing them to do so, with some sporting context resulting in improvements in competition for all athletes.

Keep practicing, keep working hard – improvement is a journey, but we are here to support you, every step of the way. Visit our website to find out how.

 

Want to become a better Athlete? 

Our Sports Apps below can help

Total Sport Logo

Improve Fitness and Develop Sports Skills

The Total Sport App allows children to access fun and exciting activities that will help improve fitness, develop sports skills and increase confidence.

  • Develop Fundamental Movement Skills, such as Agility, Balance and Coordination
  • Learn new sports skills, dance and yoga
  • Improve overall wellbeing and fitness
  • Understand emotional wellbeing

 

The Total Sport App is completely branded to you school and fully maintained by us. We provide new drills each week to improve Speed, Strength, Power, Agility and Endurance, and provide long-term support for parents and players via training session developed by our experienced team of experts

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Total S&C

Stength and Conditioning Platform for Clubs and Academies

Our Total S&C platform helps coaches to deliver a LTAD and S&C programme efficiently to a large number of athletes across all age groups playing different sports.

 

Our Strength & Conditioning platform consists of a Portal for the coaching team, enabling them to modify training sessions, monitor players training history, input test results and identify players who are sports ready. The athletes are provided their own S&C Player App which allows them to take control of their own training, self-test, log exercise history and track progress.

We get athletes sport ready. We reduce overuse injuries and burn out. We help to develop independent and healthy athletes.

  • Automated session generator saves time
  • Monitor athlete adherence and progress
  • Online management portal for coaches
  • Training App for all athletes
  • Testing and profiling to identify sport readiness

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TF App

The Total Football App, is designed to support players of all ages and skill levels. It is the only Football Coaching App that integrates 5 phases of skill acquisition and long-term athletic development, meaning that all sessions and activities are designed to meet your current skill level whether you are just starting out, or are an experienced academy player. All our turning sessions are designed by UEFA Qualified Coaches and are supported by further sessions in:

Ensuring that players aren’t just practicing but are practicing with the highest quality. We also have a range of physical development practices, healthy lifestyle sessions, and psychological tips to help develop the total footballer. If your child needs help developing their turning, or any part of their game, you can try the app for free now!

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