SPORT STRENGTH TRAINING METHODOLOGY©

SHOCK METHOD
APPENDIX:

JUMP TRAINING GUIDE

FOR BEGINNERS

NATALIA VERKHOSHANSKY
SPORT STRENGTH TRAINING METHODOLOGY©

JUMP TRAINING GUIDE FOR BEGINNERS

Copyright © 2018, Verkhoshansky SSTM©

Edited by Matt Thome

Published in electronic format by Verkhoshansky SSTM©

All rights reserved.

No part of this book may be reproduced except for strictly individual purposes and may not be
used in any form for commercial purposes or reposting without written permission of the au-
thor.
Enquiries should be addressed to the following e-mail: [email protected]
SPORT STRENGTH TRAINING METHODOLOGY©

Thanks and acknowledgments

The author wishes to thank Matt Thome for his precious work of review. His re-
view has been very precious for the editorial project.

We also want to thank the people who made it possible to realize the videos pre-
sented in the EBook:

Nils Holmdahl, Sweden’s national volleyball team coach, and his athletes Julia
Skugge and Hugo Jansson

The Italian coaches Carlo Buzzichelli and Vanna Radi and their athletes Alissa
Rugi, Irene Siragusa and Valentina Tanzini.

JUMP TRAINING GUIDE FOR BEGINNERS 3

SPORT STRENGTH TRAINING METHODOLOGY©

CONTENT INDEX

INTRODUCTION ..................................................................................................................................... 7
1. MAIN TYPOLOGIES OF JUMP EXERCISES AND THEIR APPLICATION IN PROGRESSION ........................ 10
2. JUMPING ABILITY AND JUMPING SKILL .......................................................................................... 13
3. PRELIMINARY EXERCISES FOR JUMP TRAINING .............................................................................. 16
3.1 Standing jumps and bounds ................................................................................................... 16
3.2 ABC Runs .............................................................................................................................. 17
4. PROGRESSING THE METHODS FOR JUMP EXERCISES WITHOUT WEIGHTS.......................................... 26
4.1 Jumps and bounds according to the Extensive Method ......................................................... 28
4.1.1 Long bounces .................................................................................................................. 28
4.1.2 Double leg consecutive jumps over obstacles with moderate forward displacement ...... 35
4.1.3 Box jumps (consecutive jumps on and off a box)............................................................ 38
4.2 Jumps and bounds according to the Intensive Method .......................................................... 39
4.2.1 Long jumps ...................................................................................................................... 39
4.2.2 Double leg consecutive jumps with forward displacement ............................................. 46
5. PROGRESSING THE METHODS FOR JUMP EXERCISES WITH WEIGHTS ................................................ 47
5.1 Exercises with weight according to the Extensive Method ................................................... 48
5.2 Exercises with weight according to the Intensive Method .................................................... 50
6. HOW TO ORGANIZE THE TRAINING PROCESS USING THE JUMP MEANS AND METHODS
PROGRESSION ................................................................................................................................. 51

7. HOW DOES A COACH KNOW WHEN THE ATHLETE IS READY TO PROGRESS WITH EITHER
INTENSITY OF THE LOAD OR INTENSITY OF THE MEANS SELECTED? ................................................ 55

7.1 Creating a qualitative "scale" of jump performance .............................................................. 56

7.2 Formulating attainable training tasks for a given preparation period .................................... 56
7.3 Involving the athletes in the training process as the coach's collaborator ............................ 56
8. ORGANIZING THE JUMP TRAINING IN THE PREPARATION PERIOD .................................................... 57
8.1 Jump Training in the preparation period at the 1st level of progression ................................ 61
8.2 Jump Training in the preparation period at the 2nd level of progression ............................... 64
8.3 Jump training in the preparation period at the 3rd level of progression ................................. 65
9. EXAMPLES OF TRAINING PROGRAMS .............................................................................................. 68
9.1 SST program for basketball players aimed at increasing the speed of specific running. ...... 68
9.2 Sample training workout of the stage with Extensive Methods ............................................ 69
9.3 Sample training workout of the stage using Barbell exercises only ...................................... 69

JUMP TRAINING GUIDE FOR BEGINNERS 4

SPORT STRENGTH TRAINING METHODOLOGY©

9.4 Sample training workout of speed-strength stage with Intensive Methods ........................... 70
9.5 Sample training workout of the speed stage using Intensive Methods ................................. 71

JUMP TRAINING GUIDE FOR BEGINNERS 5

SPORT STRENGTH TRAINING METHODOLOGY©

VIDEO INDEX
I. RUN WITH HIGH LIFTING OF THE THIGHS (HIGH KNEES) ........................................................... 18
II. RUN WITH A HEEL KICKBACK (BUTT KICKS) ............................................................................ 19
III. HIGH KNEE SKIP ...................................................................................................................... 20
IV. HIGH KNEE SKIP & BOUND ..................................................................................................... 21
V. SPRINGY RUN (OR BOUNCY RUN) ............................................................................................ 22
VI. BOUNCE RUN........................................................................................................................... 23
VII. LONG BUILD-UPS (CALLED LONG ACCELERATIONS IN RUSSIA) ............................................. 24
VIII. LEG TO LEG BOUNCE ............................................................................................................... 29
IX. BOUNCE WITH ALTERNATING 3 TAKE OFFS ON THE LEFT LEG AND 3 TAKE-OFFS ON THE
RIGHT LEG ............................................................................................................................... 30

X. BOUNCE ON THE RIGHT LEG .................................................................................................... 31

XI. BOUNCE ON THE LEFT LEG (EXECUTED AS ON THE RIGHT LEG) ................................................ 33
XII. TWO LEG TAKE OFF BOUNCES (“FROG BOUNCES”) .................................................................. 34
XIII. HURDLE JUMPS ....................................................................................................................... 35
XIV. CONSECUTIVE JUMPS ON AND OFF A BOX ................................................................................ 38
XV. SINGLE DOUBLE LEG LONG JUMP (BROAD JUMP)..................................................................... 39
XVI. TRIPLE JUMP (CONSECUTIVE TAKE-OFFS WITH TWO LEGS - RIGHT LEG - LEFT AND A TWO-
LEG LANDING) ......................................................................................................................... 41

XVII. FIVE-FOLD JUMP (CONSECUTIVE TAKE OFFS WITH TWO LEGS - RIGHT LEG - LEFT LEG -
RIGHT LEG - LEFT LEG AND A TWO-LEG LANDING) ................................................................... 42

XVIII. EIGHT TEN-FOLD JUMP (EXECUTED IN THE SAME WAY AS THE PRECEDENT EXERCISE) ........... 43
XIX. DOUBLE LEG TRIPLE JUMP (EXECUTED IN THE SAME WAY AS "FROG” BOUNCES) ................... 44
XX. DOUBLE LEG FIVE-FOLD JUMP ................................................................................................. 45
XXI. DOUBLE LEG TEN-FOLD JUMP .................................................................................................. 45
XXII. CONSECUTIVE BARBELL JUMPS ............................................................................................... 48
XXIII. KETTLEBELL SQUAT JUMPS .................................................................................................... 49
XXIV. VERTICAL JUMPS WITH BARBELL ............................................................................................ 50
XXV. DEPTH JUMP ............................................................................................................................ 65

JUMP TRAINING GUIDE FOR BEGINNERS 6

 CONTENT INDEX VIDEO INDEX

INTRODUCTION
I was motivated to write this EBook as an “Appendix” of the book of my father’s “Shock
Method” to provide young and beginner athletes with a safe method for approaching the
Shock Method.
The aim of this EBook is to give coaches a practical guide for applying the Jump Training
exercises in their training program with a focus on the approach to follow for beginners and
young athletes.

To ensure an optimal use of this guide, the reader should have a good knowledge of the
main typologies of jump exercises, the methods of their application and the main characteris-
tics of the correct execution technique of these jump exercises in relation to the methods.

The content of this EBook is structured into three main parts:

1) A short illustration of the main typologies of Jump Exercises, the concept of their train-
ing potential and the correlated training stimuli.
2) The progression of Means and Methods of Jump Training for improving Jump Ability.
3) Examples of how to organize Jump Training in the multiyear training process and in the
Preparation Period.

Because the aim of this Appendix is to be a practical tool for coaches, this EBook contains
links to videos of every exer-
cises mentioned in the text. The coaches Carlo Buzzichelli and Vanna Radi
These exercises were per-
formed by two groups of ath-
letes:
− An Italian group of three
athletes, Alissa Rugi (tri-
ple jumper), Irene
Siragusa (sprinter) and
Valentina Tanzini (middle
distance runner). These
young athletes, coached
by Vanna Radi (with the
help of coach Carlo
Buzzichelli), are special-
ized in the Track & Field.
In their usual training,
they never used before
jump exercises in the way The athletes
proposed in this book. Alissa Rugi, Irene Siragusa and Valentina Tanzini

JUMP TRAINING GUIDE FOR BEGINNERS 7

 CONTENT INDEX VIDEO INDEX

− A Swedish group of two athletes: Julia

The coach Nils Holmdahl
Skugge and Hugo Jansson; trained by
Nils Holmdahl, whose work has been
deeply influenced by the ideas of Yuri
Verkhoshansky. Julia and Hugo regu-
larly use these jump exercises in their
training. For this reason, we can con-
sider them the “expert group”.
We intentionally used these two groups, so
we could provide the reader with an idea of
what he can expect from their young ath-
letes in the process of improving their jump
ability, depending on their level of experi-
ence in jump training.
For some exercises, the videos of the “ex-
pert group” were taken from other athletes
and not from the Swedish group.

In this context we would like to stress the

fundamental aspect of the knowledge and The athletes
intuition of the coach in evaluating the level Julia Skugge and Hugo Jansson
of jump ability of his athletes.
The video examples are only a little help in the coach’s evaluation process.

JUMP TRAINING GUIDE FOR BEGINNERS 8

 CONTENT INDEX VIDEO INDEX

NOTE FOR THE READER

The figures that contain the link to the videos of the exercises are individualized by icons:

BEGINNERS - Exercises executed by the Italian group of three young athletes with less
experience in jump training

- Exercises executed by the Swedish group of two young athletes with expe-
EXPERTS rience in jump training
- Exercises executed by other athletes with experience in jump training

PRELIMINARY - Recommended exercises for preparing the athlete for correct execution
EXERCISES
of the exercise proposed in the training progress.

EXCELLENT - Example of excellent execution of the exercise.

EXECUTION

To facilitate the reader in consulting the EBook, in every page we added two links:

- The Content Index; where it is possible to click on the description CONTENT INDEX
of the paragraph that the reader wishes to go.

- The Index of the Videos; where is possible to click on the descrip-

VIDEO INDEX
tion of the video that the reader wishes to watch.

JUMP TRAINING GUIDE FOR BEGINNERS 9

 SPORT STRENGTH TRAINING METHODOLOGY©

Electronic publishing - 2018 www.verkhoshansky.com

Author: Natalia Verkhoshansky

Edited by Matt Thome