Strength training requires improving your ability to generate power in a particular movement. Movement tempo training focuses on improving the rate of power development, ie how fast you can use your strength. Remember: force = force × speed.
The heavier the load you work against, the slower your movement will be. So consider the principle of specificity. It says that in order to improve your explosive power, you need not just do exercises that require you to move against high loads. You also need to do exercises that require you to move at high speeds.
This is where the pogo movement comes into play. It is essentially a jump that is performed by the action of the ankle and foot rather than through the knees. If you do it right, your calves will be set on fire. The goal is to deal with them quickly. They pose very light loads (your body), but they require you to move at a high speed by minimizing ground contact time.
However, these are easy to confuse. So look at this. It should not and should not look like that. Left is good. Right is bad.
Here's what you want …
- Minimum ground contact time.
- Minimal knee flexion (knees over the toes).
- Hit the ground with a more dorsiflexed foot (forefoot).
- To hear the "popping" of your feet indicating that they are beating stiffly on the ground.
Here's what you do not want …
- In a plantarflex position (forefoot down) hit the ground)
- For excessive flexion of the knee.
- To "soften" the ground – you do not jog here.
Double Leg Pogo, Hands On Hips
This variation puts more emphasis on the lower body Place your hands on your hips and repeatedly jump in Pogo style with minimal ground contact time. You should have minimal knee flexion (knees over your toes) and hit the ground in a more dorsal position. In general, this drill should be more elastic and rhythmic.
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