Jump Higher. Train Smarter

Many competitors believe that katas that have jumping techniques are more attractive than those who don`t have. Despite the debate over that argument, what is a real fact is that a vertical jump in a kata is completely different than a regular vertical jump.

Here is why.

A regular vertical jump, like a basketball player jump, usually comes from a running/standing position; that means that for the most part the muscle is not tense. So the instant before the jump, the players squats a little and the boom, touches the ceiling.

Well, in Karate it`s different. Specially in Shotokan Katas because the stance tends to be low. Low stances throughout the Kata make your legs tired, and then you have to jump. A typical case is in Unsu or Kanku Sho.

So if you want to jump higher in the kata, then you need to train smarter off the dojo.

Here is a routine that I often do, with plyometric involved, that have helped me a lot.

1)Plyo

5 sets for maximum speed and height

7 Jumping Barbell Back Squats @ 40-50% of 1RM

4 single leg vertical high jump

Rest 3 min

 

2) Conditioniong

AMRAP 5:

Buy In: 100 Double Unders

12 Front Squats

4 Burpee Box Jump Overs

 

-rest 5 Minutes-

 

AMRAP 5:

Buy In: 100 Double Unders

8 Front Squats

4 Burpee Box Jump Overs

 

-rest 5 Minutes-

 

AMRAP 5:

Buy In: 100 Double Unders

4 Front Squats

4 Burpee Box Jump Overs

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