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This is high jump training…built around sprints, bounds, jumps, and classic strength work. Nothing out of the ordinary. You’ll see speed bounds, hurdle hops, single leg variations, and some basic lifting. But what stands out most to me is how many qualities are being trained
at once. rhythm, timing, stiffness, coordination, deceleration, and re-acceleration. A lot of people think deceleration training is just “run and stop” drills. But deceleration happens everywhere, every landing, every bound, every step that shifts direction.
Plyometrics are deceleration training. They teach the athlete how to attenuate force, organize the limbs, and re-project, all at higher speeds/forces and often unilaterally. And just like in sport, it’s not just about output. It’s about how and when you apply that output..
That’s why rhythm, timing, and posture matter. That’s why these simple drills are so powerful. If you want to see how I actually program these plyos, alongside sprint work, lifting, and tempo, I have multiple speed programs on sale now.
And my newest speed eBook/program is almost done, over 70 pages, the most in-depth work I’ve ever put out on the development of speed. Stay tuned
<a target="_blank" href="https://fredduncantraining.com/product/ultimate-speed-bundle/" color="blue">fredduncantraining.com/product/ultima…</a>