retreived from health.groups.yahoo.com/group/supertraining - the best of
which can be found at drmelsiff.com
This well-known test may be applied in several different ways. Invariably
it requires the subject to leap from a standing position with a preliminary
dip and touch a measuring device sideways with one's dominant hand.
Recalling the specificity of training, it is important to note that the
results of this test correlate best with conditions which are most similar to
that of the test. Therefore, it is useful to repeat the test with the
non-dominant hand or in the frontal plane with the athlete using both hands
to reach for the target. Moreover, there are several different initial condi
tions for executing this test:
1. Starting statically from an optimum knee flexed position using no arm
swing
2. Starting statically from an optimum knee flexed position using arm swing
3. Starting dynamically with an optimal knee dip using no arm swing
4. Starting dynamically with an optimal knee dip using arm swing.
The major difference between the first two methods is that jumping without
armswing is intended to focus primarily on the role played by extension of
the lower extremity and trunk, without the picture being confounded by the
use of arm momentum. The major difference between the static and dynamic
starts is that the absence of an initial sharp dip allows one to focus more
on starting strength and the role played by the contractile (actin-myosin)
component of the muscle complex, instead of the more plyometric rebound
action encouraged by the use of the dip. This can sometimes assist one in
ascertaining whether the athlete needs more strength (or functional
hypertrophy) training or more rebound, nervous system training.
It can also be helpful to perform the static tests from different initial
knee angles to obtain a profile of individual jumping characteristics. For
example, if the maximum vertical jump is attained for a fairly large knee
angle, which is generally associated with a slower overall jumping time from
start to finish of the action, then it is obvious that the athlete needs to
concentrate on modifying his range and speed of maximal strength production.
Table 8.12 provides guidelines concerning the depth of loaded knee dips.
This reveals that the dip chacteristically is deeper for heavier loads or
persons and that in all cases the pause during the dip should not last longer
than 0.25 second. Herein lies the benefit of performing push jerks or jerks
off racks with different weights as a form of supplementary plyometric
training. After all, plyometric training is of little value if it fails to
enhance adequately explosive strength or power over the range required in a
given activity. The use of drills which do not correlate strongly with the
functional needs of a given sport constitute one of the most common errors in
popular plyometric training....... >
Some other variants of the jump tests are:
A. Jumps tests from either leg (static and ballistic versions)
B. Jump tests with a run up (left and right)
C. Jump tests facing the wall or measuring device.
One should also not forget the use of broad jump tests from both a static and
a ballistic dip start. Serge also used to do these exercises. Make sure
that if you use them to land on a surface that will absorb some of the shock,
but do not use very shock absorbing surfaces for "plyometric" exercises,
since this can markedly lengthen the coupling time between eccentric and
concentric phases of the action.
Obviously, you will choose the tests which best suit your purpose, since it
is unnecessary to prescribe hosts of tests (and ballistic training drills)
which may have minimal bearing on the conditioning of your athlete.
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