As we age, the qualities of muscle inevitably declines.
The loss of various aspects of muscle, however, do not decline at the same rate.
Studies have repeatedly shown that power (or the ability to generate force quickly) is lost the fastest, followed to a lesser extent by muscle strength, followed, even less again, by muscle size.
This speaks to the importance of including power based exercises, methods and training variables in the long-term programming options.
Power and agility training helps maintain and develop such an important aspect of muscle function that is all too commonly lost as we age and it is trained in two primary ways: lighter loaded strength exercises, moved as quickly as possible (such as a kettlebell swing) or by jumping or rebounding style exercises, which, in addition to improving power, also help develop bone mass.
BUT the most important, and often overlooked, aspect of power training is the conditioning and preparation required before such methods are employed, as these ballistic methods, rightly, impose very high demands on the impact and tendon shock absorbing apparatus of the body, it is imperative that we prepare the muscular and non-muscle structures to loading prior to traditional power training, to minimize injury potential and to maximize the effectiveness of the exercises.
This is where variations of hoping have been effectively used for decades. They can be performed in place, forwards, backwards and laterally. They can be done on one leg or two and by alternating legs. They can also be executed dynamically or with stops or pauses, to generate better 'breaking' strength.
Their twin goals are to reinforce ideal jumping form and technique, and to prepare/warm-up the structures needed to produce power and absorb loads.
They can and should be used prior to all programs that have a power or agility component.
Check out my Agility Happens Collection of Workout Plans.
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