If you train anyone to jump, presumably you want to stimulate them to a) jump higher, and b) jump quicker. Is there a way to develop such improvements in reaction time within 30 seconds and a flow-on effect of improved jump height within 30 minutes?
Normally, one would assume it would take approximately 6 weeks to develop such improvements, with block training, right?
The immediate and 30-minute-delayed improvements in reaction time and height has been shown with reactive neuromuscular training, compared to conventional jump training (resisted from the waist on a jump platform) and control groups (just jumping). This form of training stimulates a movement response, not adaptation, confirming widely held beliefs amongst elite speed and power coaches that motor control could be the limiting factor in performance.
To read about the study, go to appendix 7, page 359 of Gray Cook's "Movement" book. For a brief look at the outcomes for reaction time for females after ten jumps of three different types, immediately and after 30 minutes rest, check out the charts below. Note that in terms of reaction time, only reactive neuromuscular training improved immediately and still after 30 minutes rest.
The effect seen above was similar in males in Gray Cook's study.
For absolute improvement in vertical jump height, all three types of jump training saw an improvement (in males and females) between 0.4 to 0.8 inches, but only the RNT group saw significant improvement again after 30 minutes resting. Think of that:
Do Reactive Neuromuscular Training --> improve reaction time immediately and maintain improvement even after 30 minutes rest.
Do Reactive Neuromuscular Training --> improve vertical jump immediately and after 30 minutes resting, much more than conventional jump training and control jumping.
Just imagine the gains that a power program, with improved body composition, and reactive neuromuscular training could produce. Leave out RNT at your own peril. Choices and consequences.
Copyright © 2015