[quote]Christian Thibaudeau wrote:
PodolskiPower wrote:
CT,
I have two sports training related questions for you based upon things Iāve seen some coaches doing. I wanted to get your take on whether the following things have value or are just coaches trying to get too cute with training.
The first is vertical jumps with bungee chords or resistance bands attached (or, less often seen, using added weight via a weight vest). Are jumps better off being left alone and done strictly with bodyweight, or can the aforementioned modalities be used if the load is kept at a low enough percentage of bodyweight?
I actually donāt hate this. The problem would be when adding another source of resistance, e.g. depth jumps with bands or weight jump squat with bands. But if you only use the bands it can be effective as it will increase top-end power which is important in sports. Another added benefit is that the elastic will āthrow you back downā to the ground which will increase kinetic energy accumulationā¦ the landing portion thus becomes a great force absorption drill.
BUT threat this exercise like you would high intensity plyo: stay with a low number of total reps (around 15-20 ground contacts once a week) to avoid joint problems and CNS burnout.PodolskiPower wrote:
PodolskiPower wrote:
Secondly, I see some coaches trying to create drills that inject an air of unpredictability, since they say typical agility drills donāt mimic sports and that another approach is needed to decrease reaction time and improve the ability to decelerate quickly and change what you are doing. Is there merit to that approach or is it better to just get the athlete brutally strong in the gym in eccentric and isometric work (on top of the focus on concentric work), increase his ability to produce power, and then allow practice of the given sport to transfer the qualities developed in the gym? Reaction time itself seems largely innate, and having the necessary strength in the musculature to stop on a dime seems more critical than using a ārandomizedā drill to simulate a sport and increase agility. But I am no expert, so your input would be excellent.
Reaction time is dictated mostly by 3 things:
- recognition of the situation
- decision making
- speed of movement/activation
Factor no.3 is the one that can be trained with strength and power exercises BUT you shouldnāt do them in an unpredictable environmentā¦ focus on building contraction speed.
Factor no.1 can be trained by using a wide variation of unpredictable drills ā¦ they teach you to be able to spot a situation requiring adaptation. This CAN be done with agility drills where outside elements are thrown in OR where the coach suddenly tell you to change direction. But this only teaches to see a situation where adaptation is needed.
Factor no.2 can only be trained with sport specific drills, and even more so by practicing the sport. Factor no.2 is often the difference between ācombine warriorsā and those with great āgameā speed.[/quote]
Thib,
If an athlete has factors 2 and 3 covered without doing anything that works on factor 1, would inclusion of this cause noticeable improvement or are 2 and 3 much more critical in the bigger picture? I donāt have a lot of experience coming up with drills that would cover factor 1 and was wondering if you had an example that might give me an idea of what to look for if trying to design appropriate drills for this. I definitely want to avoid doing anything that looks creative but ultimately doesnāt do much for the athletes. And if giving an example would not be appropriate here, even recommended resources for learning more about the topic would be appreciated.
Thanks again.
