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A question as old as time. “What is the difference between jumping off of court and jumping out of sand?” This video addresses the top 3 differences between court and sand.
1. The SURFACE - it goes without saying that the surfaces are vastly different and as such effect the jump in a variety of ways. One of the main issues is the return energy from the ground. Indoor jumping provides a much higher degree of access to reactive strength and elasticity. The sand however dampens the energy, so there is much higher need for absolute power output.
2. The PENULTIMATE Stride - the approach is a form of additional potential energy. The hard floor of the indoor allows for a higher degree of kinetic output through more than just applying force downward. Sand on the other hand doesn’t amortize (convert) speed as efficiently so there is a greater need for driving downward. This dramatically effects the penultimate stride (second last stride), removing much of the acceleration through that stride.
3. POWER - as a result of the lower levels of speed in the sand, athletes must prioritize force in the gym. They must apply high amounts of force through strictly driving into the ground vs being able to convert speed potential from the approach like their court jumping counterparts. We use the trap bar deadlift as a means of gaining strength and power in the gym for vertical jumping (1 of many lifts we use). Athletes should build strength first and then power. The trap bar can be used for both, the difference will be the speed of the movement. Power is moving slightly lighter weights VERY FAST, where strength is heavier loads over slightly more reps. The speed of that movement will be slightly slower because of the weight differences. Athletes should still attempt to apply force explosively!
NOTE: BOTH indoor and outdoor athletes need power training in the gym. Sand just requires it more as a focus because of the loose surface. There are of course many more requirements, but this video only addresses power/strength.
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