These findings indicate that EE strategies that can be easily implemented in a clinic or sport setting may be superior to task-irrelevant AS approaches for influencing injury-resistant movement adaptations. On the right side, dual-task costs for anterior-posterior center of pressure mean and SD were reduced in the EE group (mean Δ = -51.40, Cohen d = 0.80 and SD Δ = -66.00%, Cohen d = 0.88) compared with the control group (mean Δ = -22.09, Cohen d = 0.33 and SD Δ = -36.10%, Cohen d = 0.68) from baseline to immediate retention. Mixed-model analysis of variances compared dual-task costs for center of pressure velocity and SD between groups on each limb. Baseline, immediate, and delayed retention testing consisted of single-leg balancing under single- and dual-task conditions. The autonomy support group chose an avatar color, and the EE group received positive kinematic biofeedback. Training consisted of 5 × 8 single-leg squats on each leg, during which all participants mimicked an avatar through virtual reality goggles. Twenty-one male and 24 female participants, between the ages of 18 and 30 years, with no history of concussion, vertigo, lower-extremity surgery, or lower-extremity injuries the previous 6 months, were recruited for training sessions on consecutive days.
The current pilot study sought to determine the effectiveness of an autonomy support versus an EE-enhanced virtual reality motor learning intervention to reduce dual-task costs during single-leg balance. Use the heaviest possible weight which allows you to do the required number of repititions.įriday-Pylometric Training as per Tuesdayįor a more comprehensive and physically demanding program there is the option of incorporating the training for the shuttle run into the standing broad jump training programme.An Optimizing Performance through Intrinsic Motivation and Attention for Learning theory-based motor learning intervention delivering autonomy support and enhanced expectancies (EE) shows promise for reducing cognitive-motor dual-task costs, or the relative difference in primary task performance when completed with and without a secondary cognitive task, that facilitate adaptive injury-resistant movement response. This means the training programme should actually incorporate exercises which develop arm power which contributes to standing broad jump performance.īelow is a sample weekly training program which combines weight training and pylometrics to optimise performance gains. (This phenomenon occurs in other projectile sports, such as the shot put.)Ī standing broad jump training programme should not only focus on developing leg power since it has been documented that the arms actually contribute around 10% to take off velocity. The decrease in takeoff velocity reduces the optimum takeoff angle to well below 45°.
The takeoff speed at high takeoff angles is therefore not as great as at low takeoff angles. This decrease arises because as the takeoff angle is raised, a greater fraction of the jumper’s muscular force is required to overcome the weight the body, and so less force is spent accelerating the body. To calculate the optimum takeoff angle, the measured relations between takeoff speed, height difference, and takeoff angle must be inserted into the equation.įor all five subjects, the takeoff speed decreased with increasing takeoff angle (Figure 2).
In the standing long jump, both the takeoff speed, v, and the height difference between takeoff and landing, h, vary with changes in takeoff angle.
#Tuck jumps diagram free
The takeoff angle that maximises the jump distance is not 45°, as predicted from a simplistic application of the equation for the range of a projectile in free flight,
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