Overspeed Training
Overspeed Training
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| The Soccer Blog |
Do you want to increase your Jumping ability?
Tip #1: The Overspeed Jump.
Plyometrics seek to train the nervous system to speed up reflex action for jumps, or any explosive movements for that matter at the take off. Here's a brand new drill for just that you will first need a small jogging trampoline or a makeshift ramp about 6ft. in length may do. Next what you need is a target that you can jump at like a basketball hoop. Now what you are going to do is place the trampoline 1-2 strides away from the goal, run and make your last step before you plant to jump a stride off the trampoline. You’re not doing actual jumps off the mini trampoline. This will over speed your run just before the actual take-off, making your legs jump quicker as well!
Tip #2: Strengthen The Tibialis Anterior.
This muscle is located on the shin & commonly referred to as the Dorsi-Flexors. Build these & you will add inches to your jump, eliminate shin splints, and improve take-off quickness. The Dorsi-Flexors stabilize the lower leg allowing maximum take-off force. One exercise to start working them, is try walking around on your heels without letting the ball of your foot touch. Do this until you feel a good burn.
Tip #3: Build Or Speed Up Twitch Fibers.
You want muscles that are becoming more efficient at using the creatine phosphate energy system! You really need to focus on those high-intensity/short duration drills like sprinting. Interestingly enough sprinters have the highest % of fast-twitch muscles of all athletes. One final thought on this subject is recent research in Nitric Oxide (NO) supplements seems to indicate that they speed up fast-twitch muscles and seem to make slow-twitch fibers act more like the fast as well. This may make this the ultimate in vertical jump supplementation possibly rivaling with Creatine Monohydrate!
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Tip #4: Waveloading.
Load your body with some weight before jumping, like say jumping with a medicineball. What happens is your body will recruit more motor units in the working muscles, allowing the work to seem much easier when you don't have the weight because you are now using more of them! This trick works with any exercise & is great for breaking plateaus.
Tip #5: Strengthen The Toe Muscles.
Flexor Hallucis Longus are the small muscles that start in the lower leg & come down to the big toe. Work this for an added inch by trying to curl in/or crunch the toes. Another drill is to push up onto the tip toes and hold that for at least 10 seconds.
About the Author
Tired of being out rebounded, blocked, or dunked on? To learn more about how to jump higher, visit this website for free workouts and tips on how to increase your vertical leap: http://jump.theproductdealer.com
Should I sprint on the road?
I want to do overspeed training by running down a slope and the only slope i can find is the road next to my house. Is it ok if i practise sprinting there, or is the surface of the road too hard? It is made of tarmac. Will it be ok for my legs to sprint on the road?
I would say it is OK. How OK would depend on the cushion (protection) given by your shoes, how steep the slope and how many sprints, both of which you neglect to mention though I don't think anybody could calculate as we would also need to see your running form and determine the probability of injury. All that said, you should be OK. Start out with once a week to see how you feel and if you run distance limit it to twice a week.
Good luck!
