You have mastered the basics of the power activity, but now you are ready to get your sportkeeper to the next level. Do you need to add a question pletetrical exercise Your usual state is that this will give you the biggest burst for Bucking. Box jumps and jumps are similar to depth, but they work in the radical ways of your body.
In this complete comparison we break the biomechanics, preferences and the best programs of both exercises. Define what movement pattern is to unite how to combine how each exercise is and how to unite how to combine how each exercise is and how to merge. Electrical Development Program actually works.
What is the mailing jump?
It box The athlete was clicked on the platform and rose upwards and rise up and climb up and climb up and jump up and jump upwards and jumped up. The height of this box may vary depending on the goal, the training stage and individual ability.
Basic features
- Attracts attention Concentric power (Mandatory manufacture of push-off).
- Affects landing because of the rising surface.
- Improves Vertical jump mechanics, coordinationand trust During flight.
- Usually used Preparation for general athleteheating or contrast activities.
Primary muscles are involved
- Glutus maximum
- Quadrips
- Yeast
- Calves (Gastosneiiiius and singular)
- The main muscles (For bribe during a meeting)
What is depth?
It Jump – An advanced pletetrical exercise developed to maximize this use Grapes Reduction Tikl (SCC). From athletter platform (usually 12-30 inches), lands and immediately upwards or forwardsMinimize a fairy tale’s connection time and maximize the reactive power.
Basic features
- Emphasizes jet powerThe ability to attract quickly and turn it into a strong movement.
- Target Nonuzura efficiency by practicing operational motor units.
- In a very hard relationship eccentric boot quick concentric action.
- Calculated a highly impressive, high skill Playmetrical drilling is best suitable for athletes.
Primary muscles are involved
The same size is the same as jumping, but higher ECENTRICKAL DISABILITIESespecially yeast, shineand calvesand greater than Nurron Due to the release reflex.
Stretching Reduction cycle: Science of floodmetries
Can be better understood through the effectiveness of both exercises Grapes Reduction Tikl (SCC)– Mechanisms of three phase Navus fists that strengthen strong production during explosive efforts:
- Eccentric phase: Extended during muscle tension (eg landing from the drop).
- Depreciation phase: The transition between exentigric and concentric phase. The time spent here should be minimal.
- Concentric phase: Shrinks the muscle for the manufacture of up or forward (eg jumping).
- Box Insert the minimum attention into an eccentric phase and enhances concentric indicators in a monitored environment.
- Jump is particularly intended for use through SSC Increasing the efficiency and speed of the transition In the concentric size, it dominates them Development of reactive power and Use of elastic energy.
Which one increases the more explosive power?
Depths: Scales and scientific aid
Depth jumps form high high-quality forces (GFS) and the hardness of the muscle tendon is executed, especially when the minimum soil is executed (less than 0.25 seconds). These qualities are necessary for high-speed sports functions, such as direction, cutting, cutting and rapid change.
Studies show that depths can be with grfs 5 times body weightlike simple pletetrical movements such as pletetrical actions 3.5 times the body weight is.
Classic work Komi and BoscoAnd as well as subsequent research, depths demonstrate more effective intensification Vertical jump height, Sprint speedand Rate of strong voltage (RFD) compared to a traditional jump. Athletes with a strong foundation benefit from jumping deep into depth because they are better equipped for self-eccentric forces and retraining.
Box jumping: Connections and restrictions
BYKA Jump is less likely to be mechanical and neurologically, they are very effective for the following.
- Evolving Basic power output
- Improve Efficiency of action
- A low-effect Explosive hip alternative to extend the knee
Box leaves are especially useful The initial stages of the power supply programfor New athletesor throughout Light and recovery weeks. In addition, due to the reduction of areas with a rising area, the jumps are often a secure option for athletes who are often returning from injury.
Which is better for explosive force?
Is marked as an explosive force Patival of force (Power = Power / Distance / Time). Deep jumps are involved in quick passage from high intensity eccentric area to the strong side Concentric flightthey encourage Grapes Reduction Tikl (SCC) An aggressive rather aggressive rather than jumping.
It large grf Deep jumps are also produced in short periods of time, as well as in absorbing and short time, translates directly to exploding the blast strength and reactive capacity. The depth jumps the highest choice when the basic target is increased to the maximum Explosive force– You can teach enough force and techniques to make athlete.
Programming Comments: Using each and How to Use
| Variable | Box | Jump |
|---|---|---|
| Intensity | Moderate | High |
| Effects | Lower (rising area) | High (eccentric loading) |
| Required skill level is required | Up to the initial | Developed |
| The main focus | Concentric power | Reactive power, SSC General use |
| Best | Mechanics, low-influence power | Maximize the use of elastic energy |
| In the program | General, early season | The highest rate |
Sample Development model
If you develop a curriculum to build an explosive government regularly, consider the following progress:
- Stage 1: Jump mechanics and concentric force
- Box jump (low for average height)
- Jump squats
- Stage 2: Carrying and reactive preparation
- Jump
- Lamp Drills
- Stage 3: SSC and the maximum output of the bang
- Jump
- Deleting jumping from a height
This approach provides athletes to develop athletes not only the strength but also The ability to manage, time and tensionreducing the risk of injury.
General errors to prevent
Box jump:
- Weigh and deeply squeezing as much as possible is overwhelming than receiving the plot.
- During the flight or landing on the knees
- Instead of focusing on a foot driver, the extreme (hand shaker) using the extremely large (hand shaken).
Deep jumps:
- Spending the land between melting and jumping too long reduces the profits of SSC.
- Lead to falling or injury from a very high box.
- Not closed with a weak, stench clash complex leading to energy failure.
Summary: Choose the correct tool for the right purpose
Both in the conclusion box and Jump are precious means to develop perforation in the lower body, but they end different Electrical Development Spectrons:
- Box It is better to teach the explosion blast reduced joint stressmake them ideal Beginners, Uterusand General preparation.
- Jump is superior to trained athletes maximize reaction and neuror adaptationbut it requires Exact execution and stamina to avoid injury.
Instead of selecting one of the other, advanced working programs need Use both strategically Development along different educational cycles Extensive energy options– Production of raw materials for the reaction at Elite level
Literature
- Henry Krol, Wadysmaw Mynaski. Comparing mechanical parameters between the billing action and jumping into drops PMC3590830
- Luckya s McKenon. The effect of short-term speed training of short-term vertical jumping session. Pimid: 18550943
- Shuzhen ma, yan yanji x xu, Sami xu. Impact of physical education programs of healthy athletes: Regular comment with meta-analysis
- Komi, PV, Bosco, C. (1978). The use of elastic energy obtained by men and women. Medicine and science in sports, 10 (4), 261-265.
- Bobber, MF, & Van Soest, AJ (2001). Why are people doing? Exercises and sports comments, 29 (3), 95-102.
- MAROOVICH, G. (2007). Does pletetrical training improves the vertical jump height? Meta-analytical review. British sports magazine, 41 (6), 349-355.
- Ramirez-Campillo, R. and others. (2015). Young basketball players Drop jumping exercises on physical training. Journal of sports sciences, 33 (14), 1495-1503.
- MCRIDE, JM, Triplet-McBide, T.,, Die, A., & Newton, Ru (2002). Comparison of strength and power properties between power currents, the Olympic lifters and spayers. Journal of Strong and Air Conditioning Research, 13 (1), 58-66.
