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.
Force of flight BYU skating device measures impact of jumps and landings
When a figure skater lands a jump, she lands with about five to eight timesher bodyweight in force. Those high magnitude forces are due tothe fact that she's moving really quickly. She's landing from a height. She doesn'thave time to absorb those forces through the body, sothat force just gets transmitted straight from the ice up through her lowerextremities up to the back. When we look at the high speed tutorial, we can see not only how is the body absorbingthe forces but also how the body works
to generate these forces. A skater may dobetween 50 and 60 jumps on a day where they're preparing forcompetition. A lot of skaters by the time they're 20, 30, 40, have doublehip replacements from all the pounding and the damaged. You just feelold really young. They have a lot of force that they're landing with over and over again and this contributesto overuse injuries. So we've been designing a device that we can attached to a figure skate. It'll be unobtrusive to the skater, and it will measure the impact forces on takeoff and landing.
This is really the first time thatactual forces are measured on ice. In the lab testing, we've been having a skater jump onto aforce plate. This is really set up to get some baseline data initially. Wer'e collecting data from threedifferent spots: in the front, in the middle, and on the back part of the skate, and that's what the six different linesare we see on the screen. Right here where the large lines are is where she actually impacts.
So we want to be able to measure forces as small as six pounds and as great as a thousand pounds. When someone jumps on the ice, those tensions compress about one millionth of an inch. That's about one thousandth of the width a human hair. So very, very small compressions. It's a whole body workout. You can see just how much strength it really takes to do the skill. When you do a figure skating jumplanding, you always land on a toe
and then rock back to the heel.That toe impact is not where the highest impacts are. Youget a pretty high impact there. Then you rock back to the heel, and that's where you get up to 5 to 8 times body weight. That happensreally quickly. It's within 50 to 125 milliseconds. Comparing that torunning where you land with maybe two to three times your body weight in each step you take, we can see that thesemagnitudes are really high. The skating route provides very littleprotection.
In general, coaches and skaters may nottalk about landing forces all that often. It's just kind of a necessary evil. Thisis what happens. You know you land a jump, and you have these high magnitude forces. U.S. figure skating is really interested in this research because they want to be able to keep skaters healthy. They want to be able to keep their elite skaters performing at ahigh level, and then keep skating safe as a sport for any participant.