Foundational landing & rebounding drills
Lower-body elasticity
•
3m 5s
THE WHAT:
Contexts developing the mechanics and (elastic) qualities required for effective rebounding on landings. A 'rebound' is essentially an elastic-return which can also be redirected in different directions. In these foundational practices, it is initially redirected back again vertically (jumping & landing on the spot), to then jumping FORWARD (horizontal) and then rebounding vertically. The addition of responding with knee-taps in the moment of vertical-jump further develops mid-air coordination, trunk stiffness (more effective for force-transmission), and fast reorganisation of the body for cleaner, more controlled landings & rebounds.
Resource contents:
0:05 - A1. Explosion-phase
0:34 - A2. The double arm-pump
0:55 - A3. Forward-rebound to explosion
1:23 - A4. Forward-rebound to vertical-jump
1:53 - B1. Vertical-jump knee-taps
2:22 - B2. Forward-jump to vertical knee-taps
THE HOW:
The key to optimal rebounding mechanics is QUICKNESS. This is a most general characteristic of eliciting an effective stretch-shorten cycle (SSC) which is at the heart of all elastic-quality movement, everywhere in the body. In rebounding application, then, it means that contact time with the floor should be as SHORT as possible (sub 200 milliseconds) whilst maintaining high stiffness, rapid amortization phase (the brief transition phase between eccentric landing & concentric take-off where elastic energy is either stored, or lost), and effective force-transfer (quality of coordination that enable effective force-generation & transmission).
The simplest way to achieve this is to simply think FAST. Make it the main intention to have MINIMAL contact time with the ground whilst maintaining athletic qualities, and this will translate to more effective rebounding potential both within these training contexts, and ultimately to wider application.
___________________
For programming, guidance, & support for your physical practice:
The 'Video Resource Library' (VRL): https://www.movemorevrl.com/browse
FREE fundamental prehabilitation program: https://www.movemoremp.com
Online Support (1 to 1 coaching): https://movemoremp.com/onlinesupport
Elements (standardised programs): https://www.movemoremp.com/elements
[email protected]
Up Next in Lower-body elasticity
-
Fundamental jumping tools 2 - Precisi...
THE WHAT:
The 'Precision broad-jump' provides a most fundamental measure for distance jumping, whilst also serving as a context within which to develop its optimal coordination & capacity. Of significance is that is is accompanied by a PRECISION-landing, namely optimal absorption & dissipation o... -
Fundamental jumping tools 3: The 'tri...
THE WHAT@
The 'triple-step' provides patterning for a walk, run, or anything in between to be initiated into a TWO-FOOTED jump. As the kinetic energy from your walk/run-up translates into greater potential energy in your jump, beyond the coordination itself the practice is also calibrating POWER-... -
5 Basic skipping patterns 1 (no rope)
THE WHAT:
Frames of practice to developing an understanding of 5 different fundamental skipping patterns and the physiological qualities which their practice can build. Further to the patterns themselves, practice lies in modulating tension, developing elasticity and a sensation of "lightness"" w...
