There is always great debate on the Internet among coaches about the benefits of Olympic Lifting versus other types of explosive movements. I see points on both sides of the issue and I use methods from both in our training programs here.
We have recently started incorporating much more explosive work through med ball throws and jump variations into our training sessions. We use these movements because they are a virtually foolproof method of training triple extension.
To understand the benefits of the jumps and throws you need to first understand what triple extension is and why it is important. Triple Extension Movements involve three majors joints: hip, knee, and ankle. All the force, speed and explosiveness required for sport can be attributed to Triple Extension Movements. Extension movements make up the main factor of explosive strength, which is the greatest amount of force in a specific time frame.
This is the most important piece of the puzzle for speed-strength training. Speed-strength training is a combination of maximum speed and maximum strength, when combined produce a tremendous amount of force.
Triple extension movement is most often thought with the Olympic Lifts and their variations: Cleans (Power & Hang), Snatches (Power & Hang), Clean & Jerk, etc.
But triple extension can easily be trained with various types of jumps and throws. From a coaching perspective these exercises have several advantages over the Olympic Lifting variations:
#1. Very small learning curve. Its very hard to do a box jump or a med ball throw wrong.
#2. Its easy to run large groups through a series of throws and jumps as compared to doing cleans and snatches, changing weights, etc.
#3. Throws and jumps train triple extension and also allow development of absolute power, meaning there is no deceleration. No matter how much power you apply to the bar in a power clean or even a bench press or squat for that matter, you have slow the bar down and stop at the top of the movement. You can just let go of the bar and let it fly! But with jumps and throws there is no deceleration component so you develop absolute power by just being able to let go of ball (med ball throws) or you jump as high as possible (jump variations).
Here is a video of many of our athletes doing different types of jumps and throws in their workouts. You will see box jumps, seated box jumps, hurdle jumps, approach jumps and all kinds of med ball throws. Also jumps and throws can be performed with ease and are scalable for a wide range of athletes from middle school thru high school and college, male or female, doesn't matter.
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