Explosive Power and Jumping Ability for All Sports: Atlas of Exercises

by Tadeusz Starzynski and Henryk Sozanski

Contains exercise progressions for the following sports: badminton, basketball, boxing, cross-country skiing, downhill skiing, fencing, field hockey, gymnastic acrobatics, gymnastics, ice hockey, judo, kayaking, kickboxing, lawn tennis, luge, martial arts, rowing, rugby, speed skating, ski jumps, soccer, swimming, table tennis, team handball, track and field (discus, high jump, javelin, long jump, middle distance running, pole vault, shot put, sprints, triple jump), volley ball, wrestling (classical, freestyle).

How well you jump and how powerfully you punch, pull, or throw depends on your explosive power, on your special endurance for explosive movements, and on your speed, coordination, and flexibility. Explosive Strength and Jumping Ability for All Sports tells you how to develop each of these abilities. You will learn all there is to know about developing explosive power and jumping ability.

• How to prepare for intensive plyometric exercises
• What are the right loads for you in a workout
• What are the right loads for you in a yearly training cycle
• How to prevent injuries to your ankles, knees, and arms
• Ready-made progressions of exercises for 32 major sports, starting with badminton and ending with wrestling.

This book gathers the very latest research from a top-notch coach and a world-recognized theoretician who has made it his life’s work to systematize existing knowledge about training for sport-specific forms of explosive power or jumping ability.

Tadeusz Starzynski was an outstanding coach, and a world authority on training for jumps. Athletes coached by him have won two Olympic gold medals, two gold medals at European Championships, and several times won national championships and set national records. He was especially known for his works on triple jump and the methodology of training for jumps and his more than 150 publications were translated to fourteen languages and published in 30 countries.

Henryk Sozanski, Ph.D., a track-and field coach, is a professor and a former president of AWF (University School of Physical Education) in Warsaw, Poland. He specializes in problems of training—including the role of jumping ability in athletes’ fitness preparation. He has directed research on training loads and their optimization and is the author of more than 300 works concerning the theory of sports training.

Table of Contents

Preface
Jumping Ability in an Athlete’s Preparation
Definition of Terms and Classifications of Sports
Physical Fitness Training
What Is Fitness Preparation?
Speed-strength Preparation
Training for Speed
Training for Strength
Training for Jumping Ability
Developing Ability to Control Movements
Endurance Preparation as a Foundation of Training
Control of Training
Directions of Jumping Ability and Explosive Strength Training
Developing Jumping Ability in Stages of Sports Training
Developing Jumping Ability in a Yearly Training Cycle
Rotation of Means of Training During Yearly Cycle
Multijumps—Natural Jumping Ability Exercises
Sport-specific Explosive Strength for Jumping Ability
Sport-specific Explosive Strength for Arm Movements
Exercises for Prevention of Injuries to Ankle, Knee, and Arm Joints
Atlas of Exercises for Jumping Ability and Explosive Strength
Exercises for Individual Sports
Exercises for Team Games
Exercises for Combat Sports
Supplementary Strength Exercises
Bibliography

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Testimonials

“Explosive Power and Jumping Ability for All Sports tells how to develop explosive power, special endurance for explosive movements, speed, coordination, and flexibility. It shows ready-made progressions of exercises for an amazing variety of major sports, including all track-and-field events, ball games, and martial arts, and many more. Readers will learn what are the right training loads and how to prevent injuries to ankles, knees, and arms.

“I have always been fascinated with overcoming gravity either with heavy weights or just body weight. I have much experience on the matter of lifting enormous weight but I wanted to know more about explosive strength. The two great sports scientist who wrote this fine book show the reader how to develop explosive strength through jumping. We know that explosive strength is placed between strength and speed. The definition of explosive strength is, the steeper the increase of strength in time, the greater the explosive strength. If your desire is to become more explosive, then you must read this book. If you lack [this] one special strength you will fail”

Louie Simmons, world-renowned powerlifter, founder of Westside Barbell gym

“Valuable training advice — a must for all athletes

“As a world class and Olympic level coach of Dwight Stones, James Butts, Dan Ripley and others, may I encourage you to use these wonderful concepts that Tadeusz has given. These principles will work very well with our `Aerobic Resistive Rebounding’ concept found in the Olympic Trainer book available on Amazon.com. Give these concepts a try and you will become a champion!”

Harry Sneider, Ph.D.
Arcadia, California, www.DrFit.net

“Translated from the original Polish version, this book has the aura of a secret Eastern European training manual. There are exercises in here that I have never seen before anywhere else.”

James Hom
Guide for the Martial Arts section of About.com

“The exercises in the book are great. Easy to understand and do. The book [is] really easy to understand like all your products.”

Jason Bush
Portland, Tennessee

“Although I don’t have any rigorous data, my standing long jump increased by 50% and my vertical jump increased by almost 25% after 6 months. Since I was performing other training at the same time, I can’t say that it was solely due to the exercises in your book.

“[…] I do feel that I’m more `stable’ and coordinated and more explosive when sprinting and jumping.

“Although I could subjectively `feel’ some results after 1 month, it took about 3 months to see reliable, consistent measurable effects.

“I’ve also read your book Science of Sport Training, so many of the concepts discussed in Explosive Power and Jumping Ability for All Sports were familiar to me. I really appreciated the scientific background information, since this helped me tailor my workouts to my needs and avoid some of the more `bizarre’ training methods I’ve seen other people use.

“About the same time, I also purchased Donald Chu’s Explosive Power and Strength. I enjoyed your book [Explosive Power and Jumping Ability for All Sports] much more, both for the extensive technical background and the wealth of training exercises that were provided. I also like your greater focus upon how NOT to get injured while training.”

James Luck
Austin, Texas

“The exercises work well. They are a good summary of basic to advanced plyometric exercises.”

Antonio Alvarez
Los Altos Hills, California