Just a Thought…Hill Jumps Progression

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  • Mike Young
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    Mike Young on #15647

    While I was catching my breath on a rest interval during a tempo running workout at my local park yesterday, I gazed up at the hill that surrounded the large grass field I was running on like the sides of a bowl. The hill was about 30m up at an incline of about 30 degrees. I’d probably never have anyone do serious running workouts on a hill like that because the surface was too uneven and the inc

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    Chris Sole on #82003

    I like the fact that you can manipulate the eccentric and concentric demands using hills… it can be pretty useful, and most coaches and athletes have access to some type of hill/incline

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    B Hobbs on #82014

    I still think stadiums are better.

    No risk of uneven surfaces. You can manipulate intensity by having them hop either steps (small gap) or seats (large gap).

    The only thing I am intrigued about is that hills will require much more of a toe-off similar to jumping where stadiums you can get away with full-footed take offs. Any insight on this?

    Mike Young
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    Mike Young on #82102

    With stadium stairs I always feel there’s both a safety element to it (tripping on stairs) as well as a false intensity constraint (the jumps and landing basically have to match up with the stadium seat spacing). Also, stadiums are almost always concrete which is one of the hardest possible surfaces and would surely wreak havoc on the lower extremities for downhill plyos.

    The only thing I am intrigued about is that hills will require much more of a toe-off similar to jumping where stadiums you can get away with full-footed take offs. Any insight on this?

    I’m not quite following this.

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    B Hobbs on #82104

    We are blessed to have a wooden short stadium near by that works out. I mostly use hill, stadium, incline hops for endurance anyway so I am not to concerned with distance as much as contacts. Hurdles and boxes give me my intensity.

    That comment was me typing out load. Being on a steady incline you really need to toe-off hard to get yourself moving forward and up the hill. Seeing if this has and advantages or not

    Mike Young
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    Mike Young on #82106

    We are blessed to have a wooden short stadium near by that works out. I mostly use hill, stadium, incline hops for endurance anyway so I am not to concerned with distance as much as contacts. Hurdles and boxes give me my intensity.

    This would work except the downhill / down stair jumps would inherently be VERY intense and not something you’d want to do for endurance, general fitness, etc.

    That comment was me typing out load. Being on a steady incline you really need to toe-off hard to get yourself moving forward and up the hill. Seeing if this has and advantages or not

    I understand now. I’d imagine you’d develop the gastoc-soleus complex a little more along with strengthening the Achilles because you’d land in a stretched position and force the ankle joint to move through a greater range of motion.

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    JeremyRichmond on #82113

    Everyone’s probably getting tired of hearing me preach but: how about ‘high knees up the hill?’

    Actually I favour double bounds up the hill of optimal distance per bound focusing on maximum speed of movement.

    If it’s a hill as intimidating as the photo then occasionally one could do backward fast stepping down the hill but with a maximum of 10 steps in two sets. Then take a weeks rest to recover from the fast-twitch fibre breakdown and repair. (No references provided- which means just an educated guess as to the truth of this statement).

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    Tom ONeill on #82116

    Mike: When you say downhill jumps, are you talking multiple jumps or a single hill to flat ground scenario? Either way I feel like depth jumps or landings off a box would be more practical and a bit safer, but perhaps I’m missing something? I like the idea of uphill jumps for jumpers or even sprinters who really lack the strength for a quality block start.

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    John Talley on #82201

    I was blessed to have the area and the materials to build an approximately 60m hill that was and still is about a 5 degree slope. (Public Works was dredging ditches and needed some place to put the dirt)
    Once the surface was manicured (took about 8 months), I did a bit of training early on the backside/steeper-top end of the hill with throwers and sprinters. It worked well as a means of reinforcing proper movement patterns particularly pelvic origination and all work was uphill.
    I did very little downhill activities as far as plyos are concerned. The problem was I wanted to bound from an incline to a flat surface and the flat surface I had available was not conducive to this activity.
    Either way you go, the intensity is very great. I always considered less reps as more productive. I did not allow the novices to work downhill.

    Mike Young
    Keymaster
    Mike Young on #82237

    Mike: When you say downhill jumps, are you talking multiple jumps or a single hill to flat ground scenario? Either way I feel like depth jumps or landings off a box would be more practical and a bit safer, but perhaps I’m missing something? I like the idea of uphill jumps for jumpers or even sprinters who really lack the strength for a quality block start.

    I was thinking continuous jumps. The simplest example for the progression would be 2 foot hops. With box jumps you’d get the eccentric overload but you’d also have to set up boxes, emphasize concentric on second half, worry about tripping on boxes, etc. I like box jumps but I’m just throwing out some counterpoints.

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    B Hobbs on #82244

    I was blessed to have the area and the materials to build an approximately 60m hill that was and still is about a 5 degree slope. (Public Works was dredging ditches and needed some place to put the dirt)
    Once the surface was manicured (took about 8 months), I did a bit of training early on the backside/steeper-top end of the hill with throwers and sprinters. It worked well as a means of reinforcing proper movement patterns particularly pelvic origination and all work was uphill.
    I did very little downhill activities as far as plyos are concerned. The problem was I wanted to bound from an incline to a flat surface and the flat surface I had available was not conducive to this activity.
    Either way you go, the intensity is very great. I always considered less reps as more productive. I did not allow the novices to work downhill.

    Wait…you built a 60m hill. That is awesome

    Mike Young
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    Mike Young on #82246

    [quote author="John Talley" date="1240555783"]I was blessed to have the area and the materials to build an approximately 60m hill that was and still is about a 5 degree slope. (Public Works was dredging ditches and needed some place to put the dirt)
    Once the surface was manicured (took about 8 months), I did a bit of training early on the backside/steeper-top end of the hill with throwers and sprinters. It worked well as a means of reinforcing proper movement patterns particularly pelvic origination and all work was uphill.
    I did very little downhill activities as far as plyos are concerned. The problem was I wanted to bound from an incline to a flat surface and the flat surface I had available was not conducive to this activity.
    Either way you go, the intensity is very great. I always considered less reps as more productive. I did not allow the novices to work downhill.

    Wait…you built a 60m hill. That is awesome[/quote]60m hill? That’s nothing! Check out the pic of the hills I built by myself with no tools in SE Asia (pic in my blog).

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    B Hobbs on #82249

    Haha….I wouldn’t put it past you

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    Mike Young
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    Mike Young on #82262

    ^^
    Very jealous. I want one.

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