How Much Can I Increase My Vertical

By | September 1, 2017

Increase Your Clubhead Speed With Vertical Force

Robin here, with one of my recent lessons.I think this is a good lesson for anybody who consistently struggles with push shots,you find that you feel like you struggle to release the clubhead, but mainly players whoare struggling to correct clubhead speed. You feel like you put a lot of effort intothe swing, but you don't get much out. You feel like maybe your body type and your athleticism,you should be somebody who creates a fair amount of clubhead speed, but you don't, thismight be a good lesson for you. Now, I think most players understand someof the components which have an effect on clubhead speed. Maybe pressure transfer betweenright and left foot, rotational speeds of

your body, the hinging and unhinging of thewrists, the kind of leverage you create in your wrists, and yes, those are all importantcomponents of how much speed you create. What many players don't realize is that there isalso a vertical component too. There is a vertical force in the golf swing which willgreatly affect how much clubhead speed you can create. This player is a great example of this. She'sa good player. Obviously, somebody shooting in a round even par but struggles to createclubhead speed. Definitely, doesn't hit the ball far enough at this stage to compete ona higher level, but I won't go into huge detail

there. I am focusing on the one area we workedon and the effects that had. But if I take you to impact, you can see how her lower body,a simple way to look at that, it was higher than.almost her knees look collapsed. Theylook too much down. They look too close to the ground. Her right knee is kind of rollingin towards the target, left leg still looks bent. It doesn't really look high enough.It's telling me she hasn't really got that vertical component in her swing, that verticalforce, which is affecting her clubhead speed. So another thing, it will get a little bitmore complicated, but because she doesn't have this vertical force, her hips don't stabilize,which doesn't allow her to release the club,

so she struggles with push shots to the rightas well for the same reason. All right, very simple. We just simply didsome drills here. One leg only, this is the left leg only, whereas she put her right footbehind her left up on its toe, tried to make her back swing that is close to normal aspossible but then simply learned to push up from her left foot. Used the ground, she usedthat force to push up. She feels like she's jumping. Now, maybe you might not believe me, but wetested this with TrackMan, and from this onefootonly swing, she was actually creating more clubheadspeed than her normal twofooted swing on

the left. She was hitting the ball fartherhere on the right than with her normal swing, which instantly tells us that she didn't havethis vertical force in her swing. That's a good way for you to test are you using theground in the most effective way. Give it a try, maybe not in the first ball, but within10 balls, if you don't have this component, you will be at least hitting the ball thesame distance from this drill as you will with your normal swing if you don't have thisforce in your swing. Now, let's skip forward, and this is reallyonly a few weeks later. You can see now, at impact, there's a little bit more thrust.Certainly, her knees don't look as collapsed.

She's working up away from the ground, andon these swings, her clubhead speed, on average, was eight miles an hour faster. Now, that'sa huge difference actually. It's almost 10%, so she went from somebody whose distance wasa little bit below average to someone's distance which was a little bit above average. Actually,her swing speed in the right here was above the LPGA average. And I was really only thinking about one thing,that left foot drill and then repeat the same feeling during the shot. Let me show you whythat will also have a little bit of an effect on the direction. So before on the right, right knee sort of collapses,everything collapses, so actually, here her

How to Jump Higher for Volleyball Fast Way to Improve Vertical Jump How to Spike a Volleyball

Today we are just going to talk about verticaljump height and how to improve that number. It's a test that a lot of people get testedon when they go play their sports or go into combines and things like that. We are goingto work on how to improve that height. So I am going to bring in Morgan real quick.Morgan is going to give us a demonstration of a vertical jump. Ah, it's basically a squatjump but just picture that she is testing on a vertical jump and then we'll talk abouttraining progressions and how we are going to go ahead and work on improving that. SoMorgan, just stand tall. When you are ready just squat and get up into the air. Alrightgood. So, it looks pretty simple. She is squatting,

she is jumping up in the air. But we are goingto break this down and we are going to work on improving it. We are going to break itdown into 3 different segments. First we are going to talk about her ability to load properlyor decelerate. She is going to start tall. Too many times athletes have a hard time withthis jump because they can't load their body properly. So usually it is a posture thingor they don't have the mechanics to go ahead and load properly. So we are going to watchMorgan go ahead and just load into a solid base. Load, good. So out of this positiona lot of times what athletes have a hard time doing is that knees will cave in. So, kneescave in and I lose glut activation. I will

lose force, I will lose energy when I go aheadto jump. Go ahead and turn to the side real quick Morgan. This is a good upper body. Sostart tall and go ahead and load. A lot of times athletes will have this sort of roundedback so I am leaking a lot of energy once again into that low back. That will resultin poor performance when I go ahead to jump. One of the biggest things we see too is whenthey load, they will go ahead and load her anterior. Meaning they jump with all theirweight going forward and their heels will be off the ground. So she is going to load,her heels are off the ground. We can see lack of stability here obviously. She is goingto have a hard time getting up in the air

because she is unstable. Also, she is loadingthe knee. Go ahead and drop back down for me. She is loading the knees a lot; not backhere to the hips. This is her powerhouse. All her power comes from right here but sheis loading through there. So once again, not a good source of power production or forceproduction. We want to go load through there. So real quick: Morgan, once again start tall.She is going to load into a nice solid stable base. So now she is ready, she is loaded throughthe hips and she is ready to get up in the air. Go ahead and relax Morgan. So a lot oftimes, we see athletes have a hard time loading properly and they have already lost heightand power from their jump. Just from simply

how they are loading improperly. OK, so nowwe have gotten that down and Morgan is able to load properly. So go ahead and load properly.She is down and she is ready to jump. So once she has this down, now we are going to workon her ability to reaccelerate up. So she is loaded, she is stable, she is ready toproduce force, now go ahead and jump up into the air. Because of that stable position,because of that good posture and good kinetic chain of alignment throughout her body thatwe are looking at here, she is able to get up into the air quickly, aggressively andwith power. Righté Because that is what we need her to do. Once she is stable, then getup quick. Go ahead and do another one real

quick Morgan. As she reaccelerates, it isour chance now to basically work on her hip extension and triple extension through thebody but primarily here. Her jumping production comes from here once again. So it is flexedand then go ahead and reach, jump up in the air extended, that is where that power comefrom. And that is going to add inches onto that vertical height. So we worked on herability to go ahead and load her hips. We worked on her ability to reaccelerate andget up into the air quickly, and bring her hips through. But now we have to put it alltogether, righté Because when she does her vertical jump on her test, she starts tall,she loads and gets up into the air. So go

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