The Split Jerk for Sports TrainingThe split jerk is a whole body, free weight training exercise that develops speed and agility, muscular power, and whole body coordination. The common qualities it shares with sprinting, jumping, and other explosive skills make it an excellent lift for basketball, volleyball, softball, soccer, and many track and field events.The leg action simulates a lunge or sprint stride. The arm actions are similar to sprinting actions. One difference is that the arms work together through a more frontal range at the shoulder joint, rather than in opposition to leg actions. To perform the split jerk, rack the bar on the shoulders, and perform a short, rapid knee bend to generate a forceful upward rebound effect. Then drop quickly under the bar as you drive and catch it overhead.
The leg split lowers the center of gravity, so you have less distance to push the bar upward to the lock out position overhead.
To lower the bar, continue to stabilize it overhead. Then push half way back with the front foot first, and then half way forward with back foot and continue until the feet are together. Then lower the bar to the shoulders. Training Tips: Listen to and feel the rhythm of the feet hitting the floor and the lockout. They should occur simultaneously. Check that the bar is directly over the shoulders and hips; adjust positioning, if necessary. The front knee should be flexed, with the front leg bearing much of the weight. Inverting the back foot (pointing it inward) prevents outward hip rotation, which can affect your ability to hold the bar overhead. Alternate the leg positions unless you are training for an event or sport in which one leg is always the power leg, such as for the shot put. The speed jerk and its variations are even more effective for sports that demand explosiveness. Strategic Weight Training for High Performance Athletes DVD. explains how these and many other exercises train movement and skills as well as muscles used in sports. If any training-related terms or concepts are unclear, please check the growing list of Weight Training Terms.
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