Thread: Sprinting speed
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Old 12-23-2009, 09:01 AM   #20
Jay Ashman
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Location: Cleveland, OH
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Originally Posted by Gant Grimes View Post
Yes. DUs are an advanced basic skill that should be practiced after mastering the basic bounce, alternating leg bounces, shuffles, skiers, bells, and single-leg bounces. DUs can have benefit in a rope training program when mixed in with other elements. CF likes them because they make people tired (from jumping 12" into the air and landing on their heels repeatedly).

I can come close to 180-190 rpm on alternating bounces when I'm jumping frequently. That's great for foot speed and quickness, but it has limited application for sprinting. DUs are even worse because you spend more time in the air. A good plyo and drilling program works better.
I can't argue with that at all. Those are all good training methods. I was thinking in terms of rebound speed because whether or not you have to spend time in the air or not, in DU's you better pick those feet up quick. Essentially you are correct, if you are a sprinter the time it could take to learn the DU would be better spent doing specific drills to increase acceleration and foot speed.

Like Jay said, the 20# med ball is stupid. There is rarely any benefit in going over 6 or 8#. If you pick up a ball over 10#, it should be an Atlas stone.
I spent a lot of time with sport specific training in the past and we did a lot of med ball work. I remember when I was benching 400+ and doing 225# for 38 reps (this was when I played football) and I was deadlifting over 550 at the time... well we had a coach who decided to throw in some medball training for a week to show us what we were lacking in. Most of us laughed at it at first because it was an 8# ball and being that I was a lineman and pretty goddamn strong I thought this was a joke; the only reason I published my lifts was to give you an example as to where my ego was at in reference to an 8# ball.... By the end of the week most of us were embarassed because our coordination, reflexes and explosiveness was sorely lacking. Not to mention the fact that I was literally in a pool of sweat from every single drill.

It definitely showed a part of my game that was sorely lacking.
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