Bump, Set, Spike Vol. 3: The Second Wind for the Win

October 5, 2011
by Justin

It’s 24-23 and your team is in the lead. The playoffs are around the corner, so every league game has importance. One loss could be the demise of your season, while a win would all but guarantee a berth in the sectional. In situations like this, you don’t want to have any regret about your training. You also don’t want to put your team in a position to lose because of fatigue. Circumstances like this will be no sweat, if you take these drills and apply them to your private training sessions. One thing every college athlete knows, is that practice is not a sufficient amount to elevate your level of play to college standards.

Step 1: Warm up and Stretch

Every week I tell you about the warm up process, and I will continue to harp on that portion of your development. Whenever you start these high-level workouts, it’s best to take a lap or two to get your blood flowing. Spend at least five minutes working up a sweat; after you get a good lather, break down and stretch. This week I will be introducing a different type of stretch into your repertoire:

Frog Stretch

This stretch actually derives from yoga, but has been incorporated by many upper echelon coaches, whose sports require continuous leaping. When doing the frog stretch, put both heels together while you are balancing with both hands. Bring your knees out as far as your can and walk your hands out until your body is as flat as possible. Use your hands as an anchor to push back as you stretch your groin muscle in more depth. You’ll feel this stretch deep in your abductors and in your lower back. Here is a video of the people from Rescue Strength demonstrating the stretch:

 

http://youtu.be/VUHEOmCPWiU

Step 2:

Box jumps

What you will need: A Plyometric Jump Box  

Jump stamina can be greatly strengthened by a basic box jump. Your start point should be at the top, with your heels fully on the box. You should be balancing from the arch to the ball of your foot when you are on top of the box. Be sure to use a box with the height according to your comfort with the backwards drop.

When you start the drop, land on the balls of your feet, with your knees bent to absorb the shock. Once you hit the ground, instantly jump back up to your original position. Your hips should be open when executing the jump from the ground. After you hit that original position, immediately repeat the initial drop portion of the workout. Because this is a drill that establishes jump stamina, this interval of the workout should be done until failure. The repetition method is not a safe to move because of the possibility of injury. The last thing you want is to turn an ankle or even tear a knee ligament.

Here are the guys from Crossfit, showing you the Box Jump:

 

http://youtu.be/LGzSYB3atIY

 

If you guys want to increase the difficulty, incorporate a burpee within the progression like this:

 

http://youtu.be/E5TOVmvuNX4

 

Step 3:

Climb the Ladder to Success (once more)

What you will need: Colorful Tape or Mobile Agility Ladder

If you do not have access to an Agility Ladder, take the colorful tape and create twenty, two feet wide lines that are a foot apart from each other. These lines should create ten boxes without sides. These “boxes” will be the foundation pieces to these next three workouts to build on the drills I discussed last week:

Footwork Agility Taps-

Start at the first square and move forward, tapping the balls of both your feet in each box. The most important addition to the workout should be a higher level of speed along with the side-to-side movement. This progression will increase your agility and quickness.

Karaoke Taps-

Let’s be clear; this has nothing to with horrible singing. The Karaoke is effective in working out the abductors, while the side-to-side, ladder tap progression will increase your explosiveness.

Lateral Ladder Taps-

This workout concentrates more on the lateral movement needed to cover large areas efficiently. Begin from the first box, moving your feet in and out, one at a time, while moving sideways. To ensure balanced training, it is imperative that this drill be done on both sides.

 

Here is a Los Angeles Based trainer and owner of Explosive Performance Training, Terence Hill. His level is quite advanced as you can see, and he has increased the difficulty by changing his surface to soft sand. In this video, you’ll also see other advanced drills that will expand your workout into the professional stratosphere:

http://www.facebook.com/photo.php?v=10150101419176231&set=t.561066230&type=2&theater

So don’t end up dropping the ball (literally and figuratively speaking) in crunch time. I’ll leave you with this pearl of wisdom, from artist Tim Notke; hard work beats talent, when talent doesn’t work hard. Remember this and you’ll be successful at whatever you go pro in. This is Yorick Hempstead, signing off.

 

Yorick Hempstead is an ex-college athlete who is a sports blogger for Scoutme.com. He is always talking sports on twitter @HempsteadHuddle. 

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