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.
FullBody Stretching Tips How to Jump Higher
Hi, my name is Sue Conrad, and we're goingto be going over how to jump higher. One item that you can use to help increase your heightis using a jump rope and you can use this as your warm up, or you can just use it asyour whole workout because there's many different things you can do with a jump rope. So youcan just do a basic twofooted jump, that's one option. Another option is to alternate.I actually start off with sets of twenty to twentyfive so maybe do three of them to warmup, and if you want more of an extensive workout you can do some advance jump rope options.Another exercise you can use to help increase your vertical jump is you can do some calfraises or toe raises. You can use those using
something to support you, or you can justdo them free standing. So you come up and do your calf raises, of course it would workbetter if you were on a higher surface but you can just do them standing if you don'thave one available. You're just going to come forward onto your toes and then bring it backdown, keeping your back in an upright position, back nice and straight. You can, of course,then we have our toe raises. You're just going to lift your toes forward, keeping your bodyupright without rocking back. Another exercise that you can do to help increase your verticaljump or vertical height is a deep knee bend or a deep knee squat. You just come down,as far down as you can go, and then come back
up. You can go a little bit lower on thesebut you still want to maintain your proper form, make sure your knees don't go forwardof your toes. And lastly, I have a more advanced option, which is either a jump squat, or adeep knee bend with a jump. So you can reach down, shoulders back, reach up. You can alsoadd some resistance to this by grabbing a medicine ball. Remember, this is an advancedoption, if you have knee or back issues this exercise is not for you. So you're going toreach back, sit it back into that chair, and propel upward. And these are some exercisesthat are going to help with your vertical jump.