Overspeed Training

Tip #5: The Overspeed Jump. I don’t think you’ll find this jump drill in any manual, ebook, or training programs.

If you ever get bored of doing the same old plyometrics here is a completely new exercise to add to the mix. Plyometrics seek to train the nervous system to speed up reflex action for jumps, or any explosive movements for that matter at the take off.

Maximum power training, along with traditional weight training seek to add to the strength side of the equation. But what about raw muscle speed? Here’s a brand new drill for just that:

What you will first need is a small jogging trampoline. If not available a makeshift ramp about 6ft. in length may do. Next what you need is a target that you jump at like say a basketball hoop.

Now what you are going to do is place the trampoline 1-2 strides away from the goal, run and make your last step before you plant to jump a stride off the tramp (note: you are not doing actual jumps off the mini tramp). This will overspeed your run just before the actual take-off, making your legs jump quicker as well! When done correctly you will make a noticeably higher leap!

This is what you will gain when you teach your muscles to move faster through the jump. We are currently experimenting with better methods and new training like this and possibly even better ones to come. Stay tuned in!

Overspeed Training

Article by Jacob Hiller