{"id":16914,"date":"2015-08-01T02:00:13","date_gmt":"2015-08-01T08:00:13","guid":{"rendered":"http:\/\/www.championshipproductions.com\/news\/?p=16914"},"modified":"2015-07-31T12:29:20","modified_gmt":"2015-07-31T18:29:20","slug":"key-plyometric-drills-for-long-jumpers","status":"publish","type":"post","link":"https:\/\/www.championshipproductions.com\/news\/2015\/08\/01\/key-plyometric-drills-for-long-jumpers\/","title":{"rendered":"Key Plyometric Drills for Long Jumpers!"},"content":{"rendered":"<p><a href=\"http:\/\/www.championshipproductions.com\/cgi-bin\/champ\/auth\/2941\/Heidi-Yost.html\">Heidi Yost<\/a>, assistant coach at Wichita State University, runs you through a few of her favorite plyometric drills to use with her long jumpers. Plyometrics are some of the most effective exercises for athletes who are looking to gain a boost to their jumping distance.<\/p>\n<h1>Plyometrics<\/h1>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/QB39BvOt7gQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><strong>Drill Summary:\u00a0<\/strong>There are six plyometric exercises presented in the video.<\/p>\n<p>1. Single Leg Pogo Jump &#8211; The athlete bounces on one foot rapidly, with minimal arm action. Focus on lifting the toe up.<\/p>\n<p>2. Single Leg Butt Kick &#8211; The athlete brings their heel up under the bottom of their glute. Keep the knee pointed out and the back straight.<\/p>\n<p>3. Single Leg Tuck Jump &#8211; The athlete brings their foot up underneath their hamstring, otherwise known as the &#8220;A&#8221; position.<\/p>\n<p>4. Moving Single Leg Cycle &#8211; For this exercise, the athlete does a single leg pogo jump, single leg butt kick, and single leg tuck jump while running forward. Shoot for four complete cycles.<\/p>\n<p>5. Tuck Jumps &#8211; The athlete brings both feet up under their hamstrings at the same time while using big arm action.<\/p>\n<p>6. Power Bounds &#8211; The athlete runs forward and pushes off the ground horizontally, making sure their front knee is out in front and their front foot is under their ankle.<\/p>\n<p><strong>Keys to the Drill:<\/strong><\/p>\n<p>1) Know whether to swing arms or keep them stationary.<br \/>\n2) Always drill both legs (single leg drills).<br \/>\n3) Keep great posture.<br \/>\n4) Bounce off the ground as quick as possible.<\/p>\n<p><em>This video came from Championship Productions&#8217; video &#8220;<a href=\"http:\/\/www.championshipproductions.com\/cgi-bin\/champ\/p\/Track-Field\/Becoming-a-Champion-Long-Jump-for-Girls-Track-Field_TD-04262D.html?crm=a-2941\">Becoming a Champion: Long Jump for Girls&#8217; Track &amp; Field<\/a>.&#8221; View other world class\u00a0<a title=\"Track &amp; Field\" href=\"http:\/\/www.championshipproductions.com\/cgi-bin\/champ\/track-and-field-dvds-videos.html\">Track &amp; Field<\/a>\u00a0videos!<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Heidi Yost, assistant coach at Wichita State University, runs you through a few of her favorite plyometric drills to use with her long jumpers. Plyometrics are some of the most effective exercises for athletes who are looking to gain a boost to their jumping distance. Plyometrics Drill Summary:\u00a0There are six plyometric exercises presented in the [&hellip;]<\/p>\n","protected":false},"author":9,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[28],"tags":[101783,102922,101652,100731,101707,102923,102612,101060,102615,102613],"class_list":["post-16914","post","type-post","status-publish","format-standard","hentry","category-track-field","tag-aau-track-field","tag-heidi-yost","tag-issue-37","tag-long-jump","tag-plyometrics","tag-plyos","tag-track-field-drill","tag-track-field-dvd","tag-track-field-newsletter","tag-track-field-video"],"_links":{"self":[{"href":"https:\/\/www.championshipproductions.com\/news\/wp-json\/wp\/v2\/posts\/16914","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.championshipproductions.com\/news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.championshipproductions.com\/news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.championshipproductions.com\/news\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/www.championshipproductions.com\/news\/wp-json\/wp\/v2\/comments?post=16914"}],"version-history":[{"count":3,"href":"https:\/\/www.championshipproductions.com\/news\/wp-json\/wp\/v2\/posts\/16914\/revisions"}],"predecessor-version":[{"id":16970,"href":"https:\/\/www.championshipproductions.com\/news\/wp-json\/wp\/v2\/posts\/16914\/revisions\/16970"}],"wp:attachment":[{"href":"https:\/\/www.championshipproductions.com\/news\/wp-json\/wp\/v2\/media?parent=16914"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.championshipproductions.com\/news\/wp-json\/wp\/v2\/categories?post=16914"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.championshipproductions.com\/news\/wp-json\/wp\/v2\/tags?post=16914"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}