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.
Improving Basketball Skills Exercises to Increase Vertical Leap
Hi. I'm Travis Corpening. And here we areat beautiful Carolina Beach at the recreational center. And I'm about to teach you some exercisesto increase your vertical leap. The first one I wanted to show you is called a calfraise. And the way you do a calf raise is, you find an actual raised level or platform.You stand on the end of it and you want to put your toes right to the edge of the platform.Right to the edge of the platform and slowly raise, raise and raise. You do this probablyaround twenty times, twenty to twentyfive times or do it until it burns. And try this,I would say, twice a day. Twice a day until you start to increase your strength, yourcalf strength. Then, follow up by also trying
to actually jump. Practice what you're actuallystrengthening. Practice using the muscles that you're actually strengthening. And that,I guarantee you, will increase your vertical leap.