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Training Brief for July 2008 - Plyometric "Shock Training"

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One of the most effective methods to improve explosiveness is plyometric box jumps, as applied in the third phase of the BFS Plyometric Program. And the most advanced form of box jumping is called depth jumps.

The Russians refer to depth jumps as “shock training.” In this type of box jump the idea is to step off a box (not jumping, as the thigh muscles must be relaxed during the fall) and immediately rebound upward upon landing. One of the characteristics of shock training is a brief transition phase, which is the pause that occurs immediately after the eccentric phase ends (i.e., when the knees bend) and before the concentric phase (i.e, when the knees straighten) begins. Such dynamic activity is required to release energy stored in the tendons and muscles developed during landing – energy that can be refocused to help an athlete jump higher and farther and run faster. Shock training and all other forms of plyometrics can be extremely valuable training methods if used correctly. Don’t let this valuable training method pass you by – seriously consider investing in some plyometric boxes and carefully reading all the material available from BFS on the subject.

Be sure to explore the BFS Archives for more information and articles on the power of Plyometrics!

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