Kane It 2 condition

Stacking may look good but achieves nothing for jump height.

Land on the 105cm box like the guy on the 75cm box and we have a true display of athleticism.

✅ Jump and land well. Perform both extensive and intensive plyometrics (in that order). Volume then intensity.
Jump bilaterally first before hopping and bounding unilaterally, do these across all planes of movement. Manipulate the way you initiate these movements. Maintain positions and posture when landing. Little and often approach.

❌ Don't use intensive plyometrics for conditioning, instead use extensive methods (with full recovery) if the goal is a conditioning effect.
Don't perform plyometrics before learning how to land.. how fast would you drive if your breaks weren't working?
You dont have to squat 2x BW to perform plyos or jump training.
Don't land on a box with your hips below your knees when performing a box jump!
Traditional box jumps are not plyometric.
Jumps and plyometrics are not the same thing.

Horizontal bounding pictured to facilitate positive cross over to acceleration.

For athletes, plyometrics is as close to the ground contact times you will experience when running without actually running. It is the bridge between the gym and the field, vital for performance but also injury mitigation.

Are you doing them?

How much attention are you placing on foot pressure during movement?

Commonly foot pressure awareness is an area of coaching that is neglected but can have such powerful benefits when implemented properly.

The part of the foot you apply force into the ground with can directly influence which muscle groups are facilitated and subsequently lead to increased tension of muscle complexes.

This can aid sports performance, think of a tackle in Rugby for example and the difference between making that tackle when on your heels compared to when on the midfoot/forefoot. When your weight is more towards the forefoot we get co- contraction of the hamstring and the calf providing > posterior knee stability and strength.

Mid/forefoot loading can delay knee extension and promote hip extension. Its this action which drives opponents backwards and lead to a dominant tackle. As athletes you should always be looking to delay extending the knees early and focus on allowing the hips/gluteus to provide the power.

Foot pressure manipulation leads to increased activation of the glute max fibres, the most superficial of the gluteal group. Therefore for clients and athletes wanting well developed glutes its important you are applying correct foot pressures in the gym.

The squat, hip thrust, deadlift and RDL patterns should all be performed with meticulous attention to foot pressure to yield the benefits aforementioned allowing us to get much more transferability even through the more general preparation exercises.

Credit to the work of Dave O'Sullivan's ProSport Academy on how the use of foot pressure can bridge the gap between the gym and performance.

More on this to follow..

Training available in private indoor studio from 25th July 2020.
DM for FREE session.

The studio layout is changed to suit the upcoming session based on client goals. We truly create individualised programs for each end every client we train.

Pilates (pre and post natal)
Training and rehab for specific conditions
1-2-1 Personal training for your goals
Small group training
Strength and conditioning for sport performance
Martial Arts coaching

First indoor clients from 25th July 2020.
Not long to go!

The facility has new state of the art equipment as shown.

Ski Erg
Rowing Machine
Spin Bike
X Trainer
Treadmill
Pilates reformer
Multi function machine
Huge selection of free weights, Barbells and plates
Medicine and slam balls
TRX and suspension equipment
Punch bag and martial arts equipment
Kettlebells, resistance bands and pull up bars.
Plyometric boxes with shock absorbing matted area
Foam rollers, BOSU and stability balls.

More to follow!