Dynamic Sports Performance

⚡️COUNTERMOVEMENT VS. NON-COUNTERMOVEMENT JUMPS⚡️
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COUNTERMOVEMENT JUMPS are the most useful tool for learning how to use the Stretch-Shortening Cycle and Increasing Power. These closely mimic the velocity most sports are played at. Ultimately, you’re going to get to a point where progressions like Loaded Plyos, Depth/Drop Jumps, Overspeed, Contrast Training etc. become necessary for further development. NON-COUNTERMOVEMENT JUMPS are usually reserved for testing protocols to assess true power from the lower extremities, but can also be implemented in your daily training. Eliminating the rapid lengthening phase and ultimately momentum, can help athletes improve Motor Control and Jump Coordination. Programming the Central Nervous System + Musculature to fire rapidly and work in a synergistic fashion which will conserve energy while producing Maximal Force. If you’re an athlete with high end top speed and elasticity, but feel you could improve early force expression and acceleration these can be a great tool.
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Here are two of the more technical variations I like to use in my programming, regressing them into their individual parts would be a good starting point for many to maintain technical proficiency. Both start from a further deficit than our usual squat/lunge patterns to challenge greater joint angles and increase strength in compromised positions athletes can sometimes find themselves in. The first Half Kneel variation(that .cull makes look far too easy) is a great exercise for increased lateral drive, rotational force transfer and unilateral stability. The second bilateral exercise i’m performing is chaining together multiple jumps through vertical and horizontal force vectors, on the basis of improving overall power and coordination under changing demands.
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https://www.instagram.com/p/CMDpLxMDJK4/?igshid=rtq2b8v57qhz

⚡️COUNTERMOVEMENT VS. NON-COUNTERMOVEMENT JUMPS⚡️ • • COUNTERMOVEMENT JUMPS are the most useful tool for learning how to use the Stretch-Shortening Cycle and Increasing Power. These closely mimic the velocity most sports are played at. Ultimately, you’re going to get to a point where progressions like Loaded Plyos, Depth/Drop Jumps, Overspeed, Contrast Training etc. become necessary for further development. NON-COUNTERMOVEMENT JUMPS are usually reserved for testing protocols to assess true power from the lower extremities, but can also be implemented in your daily training. Eliminating the rapid lengthening phase and ultimately momentum, can help athletes improve Motor Control and Jump Coordination. Programming the Central Nervous System + Musculature to fire rapidly and work in a synergistic fashion which will conserve energy while producing Maximal Force. If you’re an athlete with high end top speed and elasticity, but feel you could improve early force expression and acceleration these can be a great tool. • • Here are two of the more technical variations I like to use in my programming, regressing them into their individual parts would be a good starting point for many to maintain technical proficiency. Both start from a further deficit than our usual squat/lunge patterns to challenge greater joint angles and increase strength in compromised positions athletes can sometimes find themselves in. The first Half Kneel variation(that @julian.cull makes look far too easy) is a great exercise for increased lateral drive, rotational force transfer and unilateral stability. The second bilateral exercise i’m performing is chaining together multiple jumps through vertical and horizontal force vectors, on the basis of improving overall power and coordination under changing demands. • • #strengthandconditioning #plyometrics #jumps #training #athlete #sport #strength #power #speed #coordination #muscle #fitness #gym #personaltraining #programming #exercise #colwood #victoria #britishcolumbia #canada #langford #workout #motivation #fitfam #gymlife #fitspo #health #goals #explosive #instafit

💥BALANCE and STABILITY are key requirements for not only sport, but everyday movements in life. STRENGTH, motor control and range of motion are paramount for both athletic performance and pain reduction/injury prevention as we age. Traditional weightlifting methods don’t always agree with everyone, especially those training meticulously for their sport or have a history of back pain/injury.

💥That’s where the SINGLE LEG ROMANIAN DEADLIFT comes in. Not only does this exercise maximally recruit the muscles of the posterior chain in a unilateral fashion, there is also a tremendous task placed on your CORE/HIP/LUMBO-PELVIC COMPLEX to maintain balance while producing force. Training unilaterally(Single Leg) can shore up asymmetries and increase force transfer through the ankle/knee/hip joints. Barbells will allow you to load maximally, but I love using dumbbells for this exercise. This allows you to keep the weight closer to your body, which will help with neutral spine positioning and increase eccentric control to really hammer the hamstrings. Working from the top down without deloading the weight will also increase upper body strength and posture, while allowing constant bracing to protect the spine.
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💥BALANCE and STABILITY are key requirements for not only sport, but everyday movements in life. STRENGTH, motor control and range of motion are paramount for both athletic performance and pain reduction/injury prevention as we age. Traditional weightlifting methods don’t always agree with everyone, especially those training meticulously for their sport or have a history of back pain/injury. 💥That’s where the SINGLE LEG ROMANIAN DEADLIFT comes in. Not only does this exercise maximally recruit the muscles of the posterior chain in a unilateral fashion, there is also a tremendous task placed on your CORE/HIP/LUMBO-PELVIC COMPLEX to maintain balance while producing force. Training unilaterally(Single Leg) can shore up asymmetries and increase force transfer through the ankle/knee/hip joints. Barbells will allow you to load maximally, but I love using dumbbells for this exercise. This allows you to keep the weight closer to your body, which will help with neutral spine positioning and increase eccentric control to really hammer the hamstrings. Working from the top down without deloading the weight will also increase upper body strength and posture, while allowing constant bracing to protect the spine. • • • #strengthandconditioning #personaltrainer #training #athlete #sport #strength #stability #balance #power #speed #hockey #baseball #coaching #deadlift #romaniandeadlift #yyjfitness #health #muscle #fitness #gym #personaltraining #exercise #kinesiology #victoria #britishcolumbia #canada #vancouverisland #westshore #langford #colwood

🥊 One of my fave drills for building Coordination and Kinetic Linking...with a lil training edit as I count down the days till i’m back with , miss you boo. 🥊

🥊 One of my fave drills for building Coordination and Kinetic Linking...with a lil training edit as I count down the days till i’m back with @zumateam , miss you boo. 🥊 #strengthandconditioning #boxing #kickboxing #training #athlete #sport #strength #power #speed #stability #balance #agility #footwork #coordination #core #mma #ufc #bflmma #canelo #ryangarcia #muscle #fitness #gym #personaltraining #exercisescience #kinesiology #colwood #victoria #britishcolumbia #canada