Higher Jumps Vertical Jump Training Resistance Bands
Speaker 1: Today we've got a bit of a jumpchallenge. I'm going to show you a little bit of a workout here. It's going to add alittle bit of an endurance portion of it as well as vertical leap. Grab you a nice boxthat's a little challenging for yourself, get your bands on and then lay out a benchor anything that you're going to jump over, it's going to be a barrier. So make it a littlebit challenging, but make sure that you can get over and back. Let me show you real quickand then we'll run through a set. So I got my box height here, make sure you got yourbands on. Let me just tell you when you're wearing the bands and you're working on yourvertical leap you want to make sure that you
control your knees. Don't let them controlyou. A lot of benefits, we've talked about this in hundreds of other tutorials I've postedfor you, but you got to make sure that when you're wearing the bands when you land workagainst the resistance and you're going to build your hips so quick, but if you let themcontrol you or you're not strong enough to do these types of things without the bandson, you probably want to start doing these types of exercises without the bands first.So let's jump into it here. Get your box height a little bit challenging. We're going to goless reps, but I'm going to show you both exercises. Get a good arm sweep on top ofthe box. Soft landings, you either hop back
or just step off, whatever you feel comfortablewith. The most important thing is you get up, get down, get up, get down. It's not afast pace, we're going for height. Nice soft landings. The second part of the exercisewould be speed, but under control. We're going to go over, all about getting your knees up.Let's jump into the workout. We're going to go 8 max jump heights and gofor a 15 second burst right after that for speed. Let's go and get started. 8 reps righthere. That's one, two, three. Make sure that you're landing neutral like that. Don't letyour feet come together, stay under control. I think I got two more. The last one. good. Now we got about 15 secondburst here for speed. Try to get up, get around,
get back over. Readyé Good. Make sure youget your knees up on those. If you start getting dizzy, I got a little bit dizzy there at theend, take your time, maybe don't spin around so fast. Catch your breath, that's a littlebit of endurance. Run through that, three or four sets and push yourself hard.
Force Plate Tech Tips with Vernier
Measure. Analyze. Learn. This is the Vernier Force Plate. It allows us to measure larger forces than our DualRange Force Sensor. You might use this with, kind of, human size forces. It, kind of, looks like a bathroom scale, so you can stand on it. So you might do things like measuring your hang time of a jump Another common activity, if you have access to an elevator,
is to ride the elevator up and down, and look what happens, as the elevator stops and starts there. Another common usage, might be, with Newton's Third Law. So, you might take a pair of these, and push them against each other, and measure that actionreaction pair. So, this is the actual force plate itself. It comes with some handles, and the handles are designed to be mounted either on the front, or on the back.
So, if you are using something like that Newton's Third Law Lab, you might want to attach the handle, and be able to do that. To attach the handle, it's not hard to do, you take the handle, and you've got the holes here. And, you can line them up with the holes. And then, you take your thumbscrews, and you screw those into the force plate. And now that the handles are mounted,
I can actually hold this my hand, and I can use it to push against something. So, if I had a set of these, maybe two students are pushing against each other to measure that actionreaction pair. Another usage of this, might be, that you actually hang it on the wall. And, there's a hole in the back that allows you to hang it on a mount, so that you could do things like, you know, throw a ball or something at it.
Now, I'm going to use this by dropping a ball on it, and just measure the impact time and the impact force with that. When I do this, I don't want the handles attached. So, I'm going to remove the handles before I do my data collection. One thing about the force plate is that it's a dualrange sensor. And, so there is a sensitivity switch here that allows you to determine how sensitive you want the device to be.
So, if you're going to jump up and down on it, you may want it on one setting. If you're going to do something like I'm going to do, and drop the ball on it, it's a lot less massive, then I might want to have it on a more sensitive setting here. So, I've got mine set on the more sensitive setting. And, I'm now ready to do my collection. So, the force plate is an analog sensor,
Determine Hang Time Using Force Platform Capstone
This is a tutorial showing how to calculatethe time of flight using a force platform. So the primary work for thisworkbook is done within the calculator. The first set of calculations are toadd the forces between two force platforms. This workbook can also beconfigured for a single force platform. So, the first line is summing thenormal forces from two force platforms. This can be done either with a one axisor a two axis force platform. The next line here is testing to see if thenormal force for the sum of the force platforms is less than 5% of the initialvalue. This will make sure that the
timing will only take place when thenormal force drops below certain critical value. This value can bereduced further below 0.5 if desired. There is a certain amount of ring to forceplatforms so that sometimes there can be some variation in forces even when itssubject has left the surface. This value can be adjusted to make surethat you're getting the best values. The hang time is calculated by the number of data points under which the normal force is below a certain critical threshold and that'swhat the hang time level has done. I've configured this to report out in seconds. The weightof the subject can also be determined so
prior to the jump, the workbook records the sum of the forces, records the first value of that and then records this as the weight of the subject. The mass of the subject can be calculated bydividing by the acceleration due to gravity. The jump height is determined by takinghalf the hang time and putting it into the kinematic equations to determinehow high the subject has jumped. This does not take into account the changing center ofmass of the subject so any motion of the arms will really change the center ofmass of the subject. Within this workbook I have a simple displayhere which displays the hang time in
seconds, the jump height in meters, andthen also has the weight of the subject that's determined at the start of therun in Newtons, and in the mass of the subject to in kilograms. This workbookwill be linked to below this tutorial and the calculations will also be placed inthe comments for this tutorial.