How To High Jump Better

By | January 30, 2017

How to Jump Higher for Volleyball Fast Way to Improve Vertical Jump How to Spike a Volleyball

Today we are just going to talk about verticaljump height and how to improve that number. It's a test that a lot of people get testedon when they go play their sports or go into combines and things like that. We are goingto work on how to improve that height. So I am going to bring in Morgan real quick.Morgan is going to give us a demonstration of a vertical jump. Ah, it's basically a squatjump but just picture that she is testing on a vertical jump and then we'll talk abouttraining progressions and how we are going to go ahead and work on improving that. SoMorgan, just stand tall. When you are ready just squat and get up into the air. Alrightgood. So, it looks pretty simple. She is squatting,

she is jumping up in the air. But we are goingto break this down and we are going to work on improving it. We are going to break itdown into 3 different segments. First we are going to talk about her ability to load properlyor decelerate. She is going to start tall. Too many times athletes have a hard time withthis jump because they can't load their body properly. So usually it is a posture thingor they don't have the mechanics to go ahead and load properly. So we are going to watchMorgan go ahead and just load into a solid base. Load, good. So out of this positiona lot of times what athletes have a hard time doing is that knees will cave in. So, kneescave in and I lose glut activation. I will

lose force, I will lose energy when I go aheadto jump. Go ahead and turn to the side real quick Morgan. This is a good upper body. Sostart tall and go ahead and load. A lot of times athletes will have this sort of roundedback so I am leaking a lot of energy once again into that low back. That will resultin poor performance when I go ahead to jump. One of the biggest things we see too is whenthey load, they will go ahead and load her anterior. Meaning they jump with all theirweight going forward and their heels will be off the ground. So she is going to load,her heels are off the ground. We can see lack of stability here obviously. She is goingto have a hard time getting up in the air

because she is unstable. Also, she is loadingthe knee. Go ahead and drop back down for me. She is loading the knees a lot; not backhere to the hips. This is her powerhouse. All her power comes from right here but sheis loading through there. So once again, not a good source of power production or forceproduction. We want to go load through there. So real quick: Morgan, once again start tall.She is going to load into a nice solid stable base. So now she is ready, she is loaded throughthe hips and she is ready to get up in the air. Go ahead and relax Morgan. So a lot oftimes, we see athletes have a hard time loading properly and they have already lost heightand power from their jump. Just from simply

how they are loading improperly. OK, so nowwe have gotten that down and Morgan is able to load properly. So go ahead and load properly.She is down and she is ready to jump. So once she has this down, now we are going to workon her ability to reaccelerate up. So she is loaded, she is stable, she is ready toproduce force, now go ahead and jump up into the air. Because of that stable position,because of that good posture and good kinetic chain of alignment throughout her body thatwe are looking at here, she is able to get up into the air quickly, aggressively andwith power. Righté Because that is what we need her to do. Once she is stable, then getup quick. Go ahead and do another one real

quick Morgan. As she reaccelerates, it isour chance now to basically work on her hip extension and triple extension through thebody but primarily here. Her jumping production comes from here once again. So it is flexedand then go ahead and reach, jump up in the air extended, that is where that power comefrom. And that is going to add inches onto that vertical height. So we worked on herability to go ahead and load her hips. We worked on her ability to reaccelerate andget up into the air quickly, and bring her hips through. But now we have to put it alltogether, righté Because when she does her vertical jump on her test, she starts tall,she loads and gets up into the air. So go

How to Jump With a BMX Bike How to Practice the Bunnyhop on a BMX Bike

Bunnyhops like pretty much of all the finerskills that you might learn out of a bike do require a lot of practice. I can sit hereand explain how to do them to you all day that at the end of the day it's not goingto be the type of thing that you just learn how to do. It's a trick that you often learnbut you really perfect because as you keep doing them over the years you get better andbetter at them. You learn how to better use your legs and how to get better hop, bettertuck all these things and it's like constantly evolving process. At the same time there'sa lot of steps that you can take to make sure that your getting a good bunnyhop quickly.The main thing as I said is you want to keep

in mind that a bunnyhop is a 3 part motionit's not a single motion as a really good rider make it look. You really want to makesure that when your practicing your bunnyhops that you keep in mind that the 3 part motionis you get your front end up high. You explode up with your legs and then you tuck the bikeout and a really good thing to keep in mind when your practicing this is working on specificparts of it. Sometimes it's if you know you have to allow all the things to follow fromthe previous action that you've taken so you know you get your front wheel up you reallyhave figured out how to get the front wheel to a proper height. The next logical stepis make sure that you have a good a really

good solid hop from your legs. And you reallydon't want to worry about the tuck so much until you can get to a point where the bikeis almost flatten out just by using your legs for the vertical hop. Once you've gotten tothat point and you feel comfortable doing that point then you really go for the tuckto maximize the bunnyhop. But until then it's not something you should worry about so aslong as you keep in mind that a bunnyhop is a 3 part motion and concentrate undoing eachon of those 3 parts as well possibly can by the time your done, and you've gotten to that3 step to where you really working on the tuck and good form of having a tuck. Thenthat's where your bunnyhop is going to be

in tip top shape.

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