As discussed in the Fit for Life article the combination of speed and strength is power. This combination and subsequent result in power is at the helm of so many popular sports today: Rugby, Mixed Martial Arts, Gymnastics, Weight Lifting to name but a few. Freerun and Parkour are no exceptions.
Strength And Speed: But From Where?
We are all born with a certain body type and body shape and this genetic predisposition will give us a certain level to which we can train our inherent strength and speed by training our muscles. But what is the best way to do this? We must first understand what it is our muscles do: muscle is contractile (meaning it contracts and relaxes) tissue of the body. There are a few types of muscle: skeletal (this is the muscle that moves our bones and therefore us), cardiac (the large muscle of our heart beating every minute of every day of our lives), or smooth muscle (examples are the muscles in our intestine moving the food we eat through our bodies), in each case the function of these muscles is to produce force and cause motion.
The important muscles to us when training power for our discipline are skeletal muscles (also termed voluntary muscles, as unlike the heart which beats without conscious thought, we control these muscles). There are two broad types of voluntary muscle fibres, slow twitch and fast twitch (actually 2 types of fast twitch, A and B, but that is not important for the purposes of this article). Slow twitch fibres contract for long periods of time without fatigue but with low levels of force, while fast twitch fibres contract quickly and powerfully but fatigue very rapidly. It is the fast twitch fibres that are most important for us when trying to generate speed and strength to provide us with power.
Unfortunately our genes are yet again going to predestine to what level we can train our muscles for power. We are all born with a certain number of slow and fast twitch fibres, meaning that we are more suited to some activities and sports than others. An Olympic gymnast or Olympic 100 metre champion will have a very high percentage of fast twitch muscle fibres, giving them natural speed, strength and power, however, despite their seeming gifted athletic nature, it is highly unlikely that they would have made it to the Olympics as a marathon runner or in the steeple chase. This is due to the proportion of fast and slow twitch muscle fibres in their bodies.An athlete with a high percentage of slow twitch fibres is likely to be very good at endurance events and sports requiring a high amount of endurance. Conversely, as discussed above, an athlete with a high percentage of fast twitch fibres is likely to be very good at events and sports requiring short bursts of speed and power. Furthermore athletes that have a near 50:50 percentage split of fast and slow twitch fibres are likely to have elements of both making them good all rounders or very suited to positions in sport that require both speed and power, and good endurance. A good example of such an athlete would be Steven Gerrard the England midfielder or a good middle distance runner (800m or perhaps even 400m) who requires the endurance to complete the race at speed, but still have the power to increase speed towards the end.
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Training For Power
Whatever your personal proportions of fast and slow muscle fibres you can always improve your strength and speed by training. There is no substitute for a good, well structured training program, as some of the other articles in this section discuss. In this case we are going to look at plyometric training.
Plyometric training can be defined as the training method that enhances your explosive reactions through powerful muscular contractions by means of rapid eccentric contractions. An eccentric contraction is any movement that lengthens the muscle (so extending your arm in a controlled manner, by bending the elbow while holding a weight in your hand is an eccentric contraction of your biceps, pulling the weight back up, i.e. the opposite movement is a concentric contraction, shortening the muscle). In laymen’s terms, plyometric training is the use of explosive jumping, bounding and hopping exercise to enhance athletic performance.
Due to its relatively recent popularity, there is only a little research to define the best way to perform plyometric training, while ensuring injury avoidance, such as jumper’s knee. This means most fitness professionals use their experience to determine the quantity and intensity of sessions. When starting out on a plyometric training session, it is best to start slowly and increase time and intensity of sessions over a period of weeks.
The underlying process of plyometric training and why it works is something described as the ’stretch shortening cycle (SSC)’. The SSC can be defined as an active stretch (eccentric contraction and lengthening) of a muscle followed by an immediate shortening (concentric contraction and shortening) of that same muscle. Basically we are trying to enable a muscle to reach maximum force in the shortest possible time. This is because the important part is the speed at which this all occurs, as to express a greater force the muscle must contract within the shortest time possible. If I have lost you, I apologise, but I will attempt to make it very simple (albeit not a perfect scientific model). If you stand on a trampoline and jump up, you don’t get too far, but your second jump gets you a lot higher because of the added spring the trampoline gives you. This is very similar to plyometric training: if we perform a jump (concentric contraction) we only get so high, but if we have an eccentric stretch (as if like the trampolines bounce) before it we reach that much higher. Another analogy that may make sense is ‘blocking’ used by gymnasts when performing flips. It is doing these types of ‘bouncy’ movements, repeatedly, that trains the muscles to do them even faster, more times and with more power.
Will Plyometrics Improve my Freerun/Parkour
By performing plyometric movements, muscles can be made more powerful and explosive, simply by training a specific set of drills designed to stimulate the muscular elastic component over and over again. The best way to see results is to perform plyometric movements that mimic the movements seen in the sport being trained for.
Studies have shown that plyometrics can improve performance in a number of areas. When looking specifically in terms of Freerun/Parkour increases can be seen in vertical jumping, long jumping and sprinting, pretty much all the important areas to us. Furthermore, it is not necessary do plyometrics everyday to see such improvements; a relatively small amount of plyometric training is required. Only one or two types of plyometric exercise need be completed 1-3 times a week for 6-12 weeks (Blackey et al, Journal of Applied Sport Scientific Research. 1987., Matavulj et al, Journal of Sports Medicine Physical Fitness. 2001., Scoles et al, Athletic Journal. 1978.) with 2 to 4 sets of 10 repetitions per session (Blackey et al, Journal of Applied Sport Scientific Research. 1987., Matavulj et al, Journal of Sports Medicine Physical Fitness. 2001) to significantly improve vertical and long jumping, and also sprinting.
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Plyometrics Exercise Session
The most important part of any plyometric session is the warm up. Due to the high intensity of plyometric sessions and the extra forces put on the joints as the muscles as strained, injuries are certainly possible, though there are no studies to suggest they are more likely. Mobility and dynamic stretching are particularly important.
Intensity is very important to get right, as eluded to previously, it is best to start slow and build up, this will allow your muscles to adjust, avoid injuries (such as jumper’s knee) and make your gains progressive and therefore longer lasting. At first pick 3 or maybe 4 different plyometric exercises and do 3 sets of 6 repetitions of each exercise. After 3 or 4 sessions at that intensity, move up to 3 sets of 8 repetitions, then after another few weeks, 3 sets of 10 repetitions. It is then your call - up the repetitions to 12, or add another set of 10. Perhaps add another exercise. Ensure you plan your sessions first so you have an aim, and record your progress so you can see any gains. If you are looking at improving a specific aspect, say your vertical jump height, measure it prior to starting your plyometric training programme, then after a set time, say 6 or 8 weeks, do the same vertical jump again. You should see an improvement.
Plyometric Exercise Examples:
Jump To Higher Level
1) Find a higher level or sturdy box about 1 foot to 1 metre high.
2) Stand in front of the box/high level and jump up 2 footed.
3) Land softly on two feet.
4) Step back down (do not jump back down) and repeat.
Lateral Jump To Higher Level
1) Same as above but start next to box/higher level facing either left or right side on to it (not facing it). Jump up and to the side and land on box.
Step down and repeat.
Ensure you train both sides equally.
Multiple Two Footed Low Hurdle Jumps/Bounds
1) Set out some low hurdles, some cones, or even 6 to 8 jumpers in a row with about 1 foot between each.
2) Start 2 footed at one end and jump 2 footed between each to the end. Repeat.
One Legged Same Leg Bounds
1) As above but 1 footed.
One Legged Alternate Leg Bounds
1) As above but switch legs between each hurdle. So take off right land left, take of left land right. Etc.
Lateral Two Footed Hurdle Bounds
1) As above but stand 2 footed side on. Bound sideways, land and repeat. Try not to pause between hurdles.
Two Footed Bounds Up Slope
1) Same as 2 footed low hurdle bounds, but this time performed up a relatively steep slope. Start on slight slope and increase over time.
Multiple Two Footed High Hurdle Jumps/Bounds
1) Set out some high hurdles, boxes or something else about 1 to 2 feet high. 6 to 8 of them about 1 foot apart.
2) Start 2 footed at one end and jump 2 footed over each.
NB: If you need to pause in between each hurdle until you are competent then do so. Repeat.
Drop/Depth Jumping
1) Stand on a higher level. Either a sturdy box, perhaps wooden or plastic, or a higher level of some sort.
2) Start off at 1 foot height and increase over time.
3) Drop *not jump * off the higher ground absorb the impact but jump up in the air as soon as you hit the ground.
4) Land safely on the floor.
5) Step back up onto the box and repeat.
Drop Jumps, Jump Over Hurdle
1) As above but instead of dropping off and jumping up into the air, drop off and jump over a hurdle or second box.
Two Footed Long Jumps
1) Similar to a precision jump.
2) Start on a marked spot and try to jump as far horizontally as possible, but under control.
3) Mark your landing.
4) Repeat and try to beat or at least match your 1st.
One Footed Hop Long Jump
1) As above but 1 footed take off, 2 footed landing. Repeat.
Two Footed On Spot Tuck Jumps
1) Start stood flat on an open piece of ground.
2) Jump straight up in the air, as high as possible bringing knees up to chest.
3) Land on balls of feet and repeat immediately.
4) Try to reduce ground contact time by landing soft on feet and springing into air straight away. One Footed On Spot Tuck Jumps
One Foot On Spot Tuck Jumps
1) As above but on 1 foot. Make sure you exercise both legs equally.
One Footed Lateral Jumps
1) As above but instead of jumping straight up, go side to side. From start point to one side, then back to start point.
Exercise both legs equally.
Lunge Jumps
1) Start in an open piece of ground. Stand with one leg around 2 feet further back than the other, standing on the ball of back foot.
2) Keep head up and back straight.
3) Perform a further lunge into the movement, by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically up in the air.
4) Switch feet in the air so that the back foot lands forward and front foot lands back in a mirror image of start position, land softly. 5) Repeat equally for both sides.
Lateral Push Ups
1) Start side ways on to a box or higher platform with your closest foot on top of the box and your furthest foot on the floor.
2) Use the foot on the box to drive up and jump vertically as high as possible.
3) Land on the opposite side on the box, with opposite foot on top of box and foot on box before take off on the floor.
4) Repeat to come back to original position.
5) Make sure you exercise both sides equally.
Two Footed Jumps Up Steps
1) Find a set of steps.
2)Start at the bottom feet together
3) Jump up the steps keeping feet together
4) At the top turn round run to the bottom and repeat.
Multiple Jumps After Run In
1) Sprint from 1 marked point to another marked point between 3 and 10 metres in distance
2) When you hit the second point take off two footed to jump vertical and horizontal
3) Perform three jumps like this, taking care to land safely each time
4) Stop, walk back and repeat.
Zig-Zag Bounds
1) Using a marked straight line (such as a car parking space white line)
2) Start on one side at one end with feet together.
3) Bound forward, but cross over to opposite side.
4) Land and immediately bound forward crossing back to original side
5) Repeat all the way along the length of the line.
6) Turn around and repeat.
Considerations
Due to the fact that the majority of sports (if not all) that would use plyometrics for performance gains do not train and practice on concrete surfaces, most fitness professionals would advise doing plyometric training on more resilient surfaces such as grass and avoid hard surfaces such as concrete. Obviously this is a little impractical and unrealistic due to the fact that the majority of our training occurs on concrete. I would suggest starting out, at least for the first few sessions on grass or in a gym, just to protect your joints. Additionally if you are thinking of starting a plyometric training programme, then it may be a good time to purchase a new pair of trainers, as good cushioning is also a must.
Prior conditioning is something that many fitness professionals also consider essential before starting any athletes on a high intensity plyometric training programme. Some of the basic exercises, such a 2 footed spot jumps or 2 footed low hurdle jumps, can be incorporated into any regular circuit or conditioning training. However, it is the more intensive exercises that often encourage fitness instructors to prepare their clients physically before attempting. Such exercises include drop jumping. Some literature states that a sound base in weight training is a must before attempting a more intensive plyometric training programme, and the ability to squat 1.5 times your body weight should precede any exercises such as drop jumps to ensure the muscles and joints can cope with the loads. However, I would argue that a Freerun/Parkour practitioner are already conditioned to a large amount of jumping and are therefore fine to start a low level plyometric session, keeping the repetitions low, and building up the sets and repetitions gradually.
Lastly to consider is children. In similar ways to those already practising our discipline, an active child should be conditioned to running and jumping anyway and therefore can partake in a low intensity plyometric session. However, the high intensity exercises such as drop jumps should be avoided as the child�s body is still growing, and any gains from taking part in such a session will not out way the possible injuries or future damage that may be caused. Personally I would encourage a child to play a sport or partake in an activity rather than train for it. There is plenty of time for that when they are older.
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Conclusion
Plyometric training sessions have been used by a vast number of athletes for many different sports, as a way of training to enhance their combined strength and speed, and therefore their power. Plyometric training has become a must for any top level Rugby player, Martial Artist or Gymnast. It is essential that plyometric sessions are only undertaken when the athlete is fully recovered from any previous sessions, and certainly not following any other session, this is because plyometric exercises require careful attention to the technique required for each drill. This not only ensures maximum benefit, but also reduces the risk of injury. Remember the shorter the ground contact time during the drills, the faster the muscles are working and the better benefits will be. Make sure you select a variety of drills when putting your plyometric session together, and don’t concentrate on those you find easier. If time is an issue, then select the drills that are specific to the part of your game you wish to improve.
More About The Authour - Sean Lerwill
Sean is a Royal Marines Commando Physical Training Instructor (PTI) with numerous sports, exercise and fitness qualifications under his belt including; REPs (Register of Exercise Professionals) Advanced Instructor Level 3 (Fitness Manager and Personal Trainer), British Weight Lifting Association (BWLA) Coach, Kettle Bell Instructor, and SAQ (Speed Agility Quickness) diploma. He also has a BSc Honours degree in Molecular Genetics from King’s College London, and is a qualified teacher, with a Post Graduate Certificate in Education. His personal sporting background includes athletics (running), cross country, triathlons, football, rugby and martial arts. Sean’s personal website can be found at www.commandoconditioning,com Our intention is for the information here to be used as an open resource, so anyone wishing to use our material on their own websites may do so. All we request is that a courtesy email is sent to us first at parkour@urbanfreeflow.com and that a link back to Urban Freeflow is provided and a credit given to the author of any articles used.
Disclaimer
All of the information contained within these articles on the Urbanfreeflow.com website are provided for informational and educational purposes. This includes any videos, fitness programs, fitness workouts and general articles. In no event shall Urban Freeflow or any individual or company involved with the development of these articles be liable for special, indirect, incidental or consequential damages of any nature, including but not limited to personal injury, loss of anticipated profits or claims from third parties. If you are unsure about your fitness levels, please consult with a doctor before you carry out any exercises demonstrated here.
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