Exercises To Improve Horizontal Jump

By | February 17, 2017

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.

Sports Training Fitness How to Improve Long Jump Techniques

Hello my name is Carlos Davila and I am apersonal trainer here in New York City. In this clip we are going to talk about improvingtechniques for the long jump. The three principles that you want to focus on with the long jumpare your acceleration, your explosiveness and your landing so with acceleration youare going to practice a lot of sprinting type motions where you are just exploding out ofthe block. As far as your explosiveness since you are going to be exploding off of the legon the long jump you want to do a lot of one leg squats to help you increase explosivenessand make them pylometric. With the landing you want to focus on landing with both legsso squat hops are a good way to help you get

into the habit of landing correctly with bothlegs. So once again you want to focus on your acceleration, your explosiveness and yourlanding. Once again this is Carlos Davila, personal trainer in New York City.

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