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 OLLIE HIGHER THE EASIEST WAY TUTORIAL
My name is Aaron Kyro. I'm a sponsored skateboarder from the SanFrancisco Bay area. And today I'm going to teach you guys howto ollie higher The first thing I'm going to go over is the stepsof the regular ollie So you guys can see the difference Notice my front foot just down from the frontbolts And my back foot with the ball of my toe juston the edge of the tail So that's the foot position just for a regular ollie
And the first step you're going to do to practicea regular ollie Is just clacking your tail on the ground justlike that So just stand still and just lift up yourfront leg And slap your tail on the ground for a littlebit That's the first step of learning how to ollie The second step is actually this motion ofyour foot right here So notice how my sole of my shoe goes intoa 90 degree angle And then I slide my foot up
It's actually that slide that gives your boardthe lift. Nothing else. It is that slide that brings your tail upoff the ground Because the front of your board is alreadyoff the ground So you just have to level your board out inthe air bringing the tail up And it's that slide of the front foot whichdoes that So that's the basic ollie I'm sure many of you guys have already gottenthe ollie down But if you haven't, you can just practicethose steps
And you'll get it down So the difference between a regular ollie And when I'm trying to ollie higher or ollieover something Is that I put my front foot further back Notice how much further back my front footwas on that oneé Instead of being up near the truck, it wasdown towards the middle of the board And what that does, is it gives me more roomon the board to slide my foot up So instead of having it right there up nearthe front truck
I'm going to slide that front foot back abouthalfway Right in the middle as you can see there And then I can have a little more room to slide And power the ollie a little bit higher intothe air So yeah it's just that motion right there You can even hear my shoes sliding on thegrip tape You also need to be able to jump high And you actually have to be able to jump
And bend your knees up into the air when youdo the ollie Because obviously when your board goes upinto the air Your legs are going to crouch up So the higher you can get your board While crouching your legs up into the air Is going to be how high you can get your ollie Now it definitely helps to have a nice freshboard Like not an old soggy board where the woodis like all damp