Specificity: Power
Goal: Improving vertical jump
We’ll continue our plyometric training this week with forward cone hops. For those of you new to plyometrics, these movements are designed to enable a muscle to reach maximal force in the shortest time possible, a crucial factor in the beach game.
If you are new to jump training, here are two things to consider. First, it is recommend that you practice bodyweight and back squats with weight to develop lower body strength and proper technique before attempting jumping movements. (Click here for proper squatting technique). Also, the National Strength and Conditioning Association recommends you should be able to squat a least 1.5 times your body weight one time before engaging in high intensity plyometric exercises.(1) Individuals with preexisting orthopedic conditions (such as osteoarthritis or knee surgery) should perform plyometrics cautiously.
Be sure you perform a thorough warm up (click here) before performing the forward cone hops.
Recommended equipment:
Intermediate (> 3months regular strength training experience): (4) six inch cones
Advanced (> 1 year regular strength training experience): (4) ten inch cones
Position the cones two feet apart in a straight line on a non-skid surface. Surfaces like rubber gym mats, grass or sand are safest for this exercise. Avoid performing this movement on harder surfaces like concrete.
Start position – stand facing the line of cones with your feet hip width apart. With arms by your side maintain a flat back as you draw your shoulder blades together and down. Engage your core by gently flexing your abdominal muscles to support your spinal column.
Begin the downward phase by bending at the hips and knees while keeping your weight in your heels. Look straight ahead to maintain a flat back. Draw your arms back while continuing to bring shoulder blades together and down.
At the bottom of the downward phase quickly reverse directions by simultaneously extending through your ankles, knees and hips to explode upwards and forwards over the first cone. The forceful extension through your ankles, knees and hips is referred to as triple extension and is key to maximizing the height of your jump.
As you return to the ground focus on landing softly and quietly. Land on both feet simultaneously and be sure to keep your knees soft. Allow your hips to drop and push backwards to absorb the force of jumping. Think about landing in the middle of the foot and quickly allowing your weight to shift back towards your heels. Maintain a forward gaze with your torso inclined slightly forward.
At the bottom of the downward phase, with as little pause as possible, immediately extend through your ankles, knees and hips simultaneously (triple extension) to explode upwards and forwards over the top of the next cone. As you jump, try to keep your feet level with each other and parallel with the floor.
Repeat until you have jumped over each cone. Rest 90-120 seconds and repeat.
Intermediate- complete 2 sets for a total of 8 jumps
Advanced- complete 3 sets for a total of 12 jumps
Perform this movement once a week for best results.
See you on the beach!
Eric Hand, MA , CSCS
Exercise Physiologist and Strength & Conditioning Specialist
Fast Twitch Fitness
“We’re all athletes. Some of us are just farther along in our training.”
(1) Essentials of strength training and conditioning / National Strength and Conditioning Association (3rd edition), 2008.
Pictures from American Council on Exercise
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