Specificity: sport first, then general strength

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What is the key to jumping higher?Should you add sprint training to become a better dunker?In this episode of the David Grey Rehab Podcast, I welcome Daniel Back, an athletic development coach and Founder of Jump Science, a platform that provides high-quality sports training information for all athletes.

Tune in as we talk about the science behind jumping, exercises and plyometric variations he uses with athletes, classifying athletes as knee-dominant or hip-dominant, eccentric training, sports specificity, and much more.

You’ll also learn the key principles of The Jump Science System, the pros and cons of ankle mobility, when you should be doing heel-elevated exercises, and the benefits of oscillatory isometrics.

 “What I’ve seen is the naturally good squatter is strong at the quads and they’re the ones that are too much knee-focused in a sprint in the acceleration”, Daniel Back.

Episode Timeline | What You’ll Learn:

00:26 – Introducing Daniel Back & The topics of today’s episode

07:51 – How Daniel jump trained as a teenager & What he would change given his current knowledge of jump training.

10:12 – Why should you add sprinting to an athlete’s dunk training?

12:36 – The key principles of The Jump Science System.

20:49 – Ankle mobility & When to do heel-elevated work

25:09 – Classifying Hip-dominance vs. Knee-dominance

31:26 – What would a session with you look like for a hip-dominant athlete? What strength exercises and plyometric variations would you use?

40:04 – Eccentric training: Using momentum and slow movement in strength training

50:11 – Benefits of oscillatory isometrics

55:13 – Daniel’s thoughts on specificity in training for great performance

“The key thing to understand is that stopping the weight and reversing it is actually where we get the strongest stimulus [on your muscles] in strength training… Stopping something that’s moving fast is a lot harder than stopping something that’s moving slow”, Daniel Back.

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Daniel Back is an athletic development coach and founder of Jump Science, an online website that provides athletes with quality information about increasing athleticism. Since Dan’s own vertical jump and dunking ability has reached an elite level, he’s been helping athletes run faster, jump higher and improve overall physical performance for over a decade. Checkout his training programs available on his website here.

Connect with Daniel Back:

Follow Jump Science on Instagram

Follow Speed Science on Instagram

Resources Mentioned:

Listen to the episode with Tim Reilly

Listen to the episode with Matt McInnes Watson

Connect with David Grey Rehab:

Visit our website