Track Field Training How to Increase Your Vertical Jump
Hi I'm Les Whitley. I'd like to take a fewminutes now and talk to you about how to improve your vertical jump. Your vertical jump isagain your ability to push force into the ground to propel your body upward overcomingthe forces of gravity, traveling upward through space. Knowing where you start or knowingwhere your vertical jump is to begin with is a great way to start. Once you identifywhat your vertical jump is usually measured in inches you know where you want to go andhow far you want to progress from as little as a gain of one inch up to three inches overthe course of a six to a twelve week time frame is actually a pretty good improvement.Putting force in the ground means that you
have got to get stronger, utilizing exercisessuch as the squat, to develop a good base of power for the lower body but then alsomaximizing the transfer of that power through incorporating exercises like the power cleanor the overhead snatch, the olympic movements which involve very speed oriented movementsto that you are maximizing that power output in minimal time. The vertical jump is a veryquick movement. You are putting maximal force in a very short amount of time. The otherthing becomes technique ideally setting yourself up as a spring, springing and loading yourselfup into a position, not to overcompensate by staying too long in a deep position sothat the muscles become taxed and fatigued.
You want to set yourself up by causing a nicespring effect swinging your arms down which preloads those muscles engaging the musclesof the hips, the muscles of the lower body, the calves and then forcefully swinging yourarms up high to again maximize that vertical leap so arms start up high, forceful drivedown and then rebound for maximal height.
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.