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.
Volleyball Training Resistance Bands Vertical Jump Training Part 6
Speaker 1: So, what we're going to do is you'regoing to start here at the edge. You're going to take two shuffles. We've got three jumpspots along the net. You're going to sink down, then take two shuffles, six jumps, allright, as high as you can, two shuffles, six jumps, as high as you can. Two shuffles, howmany jumpsé Speaker 2: Six.Speaker 1: Six, right. Then we're going to jog on back here. Listen up, we're jog backhere, we're going to follow this red line. It's Inaudible 00:00:32. You're going tosit wide and you're going to sit down in it, you're going to keep your feet wide and you'regoing to slowly shuffle. This is a little
more of that injury prevention stuff, okay,very important. So don't let your feet come together, it's going to burn okay. It's goingto burn. You're going to get all the way to that red corner and then you're going to jogback up and get in line, okayé Good. Two shuffles, six jumps. Good. Comeon now, you got to get up, got to get up. Remember, don't let those knees buckle. Hustleup, hustle up, hustle up. Throw the knees. When you jump if you land and your knees dothis you will hurt your knee one day. So, you have to consciously think about it ifyour knees are shifting in. Control your legs so when you land you have soft neutral knees.Don't let your legs go like this when you
land.Least amount of time on the ground the better. Good. Great job, there's a good set. Good.Catch the bar, ladies, set the bar. Quick jumps, quick jumps. So when you're here it'snot this, got to be quick, got to be quick. As soon as you hit your.Keep going ladies, keep going, stand up. Get higher, higher every set, higher. Good. Alittle higher, little higher, you got a little more in there.