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Complete Speed Training

Increase Vertical Jump with Plyometric Exercises

December 10, 2008 by Jimson Lee

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The vertical jump is one of many tests performed at the Football Combine. The following speed, power and explosive tests are as follows:

40 yard dash
Vertical Jump
Max 225 Bench Reps
Standing Long Jump

For Football quickness and agility, they may do the following:

Pro-Agility Test (lateral agility or I-test)
J or L cone Test […]

Written by Jimson Lee · Filed Under 40 Yard Dash, Basketball, Coaching, Training | Leave a Comment 

Reaction Time, Usain Bolt and the Pareto 80-20 Rule

November 30, 2008 by Jimson Lee

The 100 meters can be broken down into 3 parts:

reaction time,
acceleration to top speed,
speed endurance,

If you take Usain Bolt’s 9.69 time from Beijing 2008 as a percentage of time, you get:

Reaction time = 0.165 (1.7%),
0-60m without reaction time = 6.155 (63.5%),
60-100m including celebration = 3.37 (34.8%),

The term “Acceleration”, or roughly the first 60 meters or […]

Written by Jimson Lee · Filed Under Coaching, Featured Story, Track and Field, Training | 3 Comments 


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