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 Whip Small Jumps on a MTB
So you want to throw huge whips like prosdo over giant tables and doubles, but you're riding small jumps like these. While it's not easy to throw huge whipsover small jumps, you can make the most of them. Today, I'm going to show you how. First of all, you'll need a jump with a separatelip and landing, like a tabletop or a double. You'll also need to be adept at jumping already,since throwing a nice whip means making it look easy.
Most mountain bike trails have things youcan launch off of but that doesn't mean they're ideal for whips. A purpose built jump with a landing is whatyou're looking for. Since small jumps only provide limited airtime,you'll need to boost it as high as you can. Whips require a lot of time in the air ifyou want to make them look stylish. If you can't boost jumps yet, watch some tutorialsand practice before moving on. Learn to jump smoothly, or make it down thetransition without slamming your bike or your rear wheel.
Sometimes this means landing a little noseheavy which we'll get back to in a minute. Now, you want to experiment with leaning toone side when you take off. If you'rean experienced jumper you'll naturally try to compensate by bringing your front wheelstraight again. This is a good thing, and it's the key todoing a whip. Throwing a whip starts with taking off atan angle, and the rest of it is bringing your bike back to hit the landing. What you'll end up with is this squirmingmotion like you see here.
Tweaking this out is how you get a nice whip. Now it becomes apparent that you can't alwaysland totally straight, and this is okay most of the time. Since your rear wheel might still be kickedout a bit when landing, you want to keep your weight off of it until you're rolling away. I find it useful to land a little bit noseheavy so that the front wheelâ€”the one that's straight, takes the brunt of the landing. This makes your whip look smoother and morenatural.
And that's the point of a whip; to look smoothand bad ass. Even a barely perceivable whip done smoothlylooks better than a huge whip done sloppily, in my opinion. In any action sport, you could define quot;stylequot;as making things look easy. Everyone has their own style, and no two riderswill whip or do anything the same. Even if you're not throwing giant tweakedout whips, you can work on making your current whips look smoother, which is really the importantpart. Now for some tips.
When you're learning, increase your tirepressure so your crooked landings don't result in flat tires. Also, like any type of jump tricks, you shoulddrop your saddle way lower than usual. Most people will feel comfortable whippinga certain way, so if you find a jump that's hips in that direction it actually makes ita little easier to land smoothly. If you're catching your rear wheel hardon landings, try tilting your bike more, and pushing your rear out less. Do you guys have any tips for whipping smalljumpsé
How To Bunny Hop Like A Pro
The bunnyhop is an amazing technique no matterwhat bike you ride. It's fun, it looks cool and it can keep you safe whilst out on theroad. It's possible to clear big obstacles withthis move but we're going to start with just getting airborne. You can make life easier for bunny hops rightaway by lowering your seat, giving yourself more room to manoeuvre on the bike. Ride with your pedals level decide whichfoot is most comfortable in the forward position. Find a safe flat riding area that is awayfrom traffic. Then take something soft like
a rolled up tshirt and place it on the ground.This will be your first â€˜super safe' bunnyhop obstacle. Roll towards the obstacle and as you get close,about 1 metre away, compress your arms down and then immediately lift up and back, raisingthe front wheel up, over the obstacle. Now repeat this tons of times just get comfortabledoing that one move. As before, roll towards the obstacle, butlet your front wheel just roll over it this time. As the rear wheel approaches, lift upand backwards with your feet in a scooping motion.Now link steps 1 and 2 together, so ride towards
the obstacle and compress down and up liftingyour front wheel over, as it lands scoop the back wheel up and over. Then guess what repeattons of time just repeat over and over again. So you've learnt your new skill, you're bunnyhopping and you're desperate to use it but before you go out and start bunny hoppingup curbs just spend 10 minutes really honing that skill and practicing it. It's really easy to bunny hop in clip pedalsbut it can lead to some bad habits. So try and make sure you lift the front wheel firstfollowed by the back wheel, 2 separate movements, not just 1 upwards lift.
Make sure you let us know how you get on withyour bunny hops, leave your comments down below and don't forget to subscribe.