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    Build power and speed with horizontal jumps

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    There is a positive correlation between vertical and horizontal jumps (standing long jumps) and muscular performance in athletes, according to research from the Journal of Strength and Conditioning Research (JSCR).

    At our facility, we favor contrast training — a strength exercise immediately followed by a power (explosive) exercise; for example, the squat followed by the squat jump. Our athletes perform vertical and horizontal jumps, and plyometrics as the preferred modes of lower-body power training.

    In the JSCR study, both vertical and horizontal jumps showed a significant correlation to sprint speed. Bilateral and unilateral (single-leg) countermovement jumps, drop jumps, and squat jumps improved muscle architecture and sprint performance.

    Unilateral jumps appear to have an even larger correlation to sprint speed than their bilateral counterparts.

    Based on this information, strength and conditioning professionals can further improve their athletes’ performance by incorporating horizontal jumps — including unilateral jumps — into their training regimen.

    Get STRONGER, Get FASTER!

    Steve Harehttps://www.ohiovarsity.com
    The creator and publisher of OhioVarsity.com, Hare has covered high school sports in Northeast Ohio since 1997. He began as a correspondent for the Lake County News Herald, where he contributed until 2011, primarily covering high school football and wrestling. In 1999, Hare began writing for IrishIllustrated.com, a member of the Scout.com network of high school and college sports web sites. He focuses on covering Notre Dame football recruiting. OhioVarsity.com was created in 2004 and was a member of the Rivals.com network until 2012. The site's original purpose was to cover Ohio high school football and recruiting news but since has grown to cover all sports and to provide sports information services to high school athletic programs and individual teams. Hare attended Willoughby South High School through the middle of his senior year, then graduated from Berkshire High School in Burton in 1986. He played football, wrestled and was an all-Geauga county baseball player (1986). He lives in Chardon with his wife Paulette and their children.
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