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.
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
Volleyball Jump Training Technique and Safety Leg Strength Part 4
Speaker 1: What's this look likeé Bad, bad,bad on the knees. When you jump over, you want to be on a nice neutral position. We'reyou're jumping you still want to be here. You can't get any power out of your body withyour knee in like this, not to mention that you're going to hurt yourself.Anybody ever had an ACL injuryé Know anybody that had an ACL injuryé Yeah. What's thatéSpeaker 2: You inaudible 00:00:22: with those.Speaker 1: ACL injury. When your friends start having them and they're out for an entireyear, you're going to be like, quot;Man, I don't want one of those. They're awful.quot; Bad, bad,bad rehabilitation.
You guys, this is how you get them. When youjump and you go for a play in the game and your knee goes like that, you're out for aseason. Anybody want to miss a seasoné No, all righté When we workout this when wecan help our bodies prevent these types of injuries. Make sure, knees are out wide. Wecan help them over the cones. Just because the cone is narrow doesn't mean that thisis over it. Let's try another set. Everybody readyé Go.Over the cone, over the cone. Get up, get up. Blast off the ground, blast off the ground.Six, five, four, get your knees wider, three, two, one, relax. Much better knees.Back, strong legs. Let's jump like that as
well. When you're here, when we get a goodpower position. Don't have your legs close together like this.We have two more sets. Speaker 2: Yeah, yeah.Speaker 1: Ready. Go. Legs out a little wider, legs out a little wider. Nice and neutral.Be quick, get up and over, up and over. Some of you are working hard, some of you are beinglazy. Push, push, push. Come on, little quicker, little quicker. Four, three, two, one, relax.Not with the landing though. It's still fast off the ground. You're going to go for height.See the differenceé Not this, now. We want to get up as high as we can, but stillget off the ground as quick as you can. Does
that make sense to everybodyé YeséLet's jump for height, but still fast off the floor. Everybody readyé Go.Height, height, height. Get up, get up, get up, get up. Come on, a little higher, a littlehigher. Trying to do the highest you can jump. Four, three, two, one, relax.éé éé éé éé.