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.
Health Fitness How to Run Faster Jump Higher
Many athletes spend their entire career learninghow to jump higher and run faster. I'm CarolAnn with Studio Group X and we're going to dojust that. We're going to talk about how you can run faster and jump higher with just alittle bit of training. In order to run faster and jump higher there's a couple of thingsthat you need to keep in mind. To run faster you need to incorporate some sprints intoyour overall routine. So pick out one to two days per week that you're going to do sprintwork. And what you can do is you can mark off two hundred and twenty yards. Start fromone end and just run as fast as you can. And stop, take a break for about a minute andthen do that sprint again. And then eventually
over time that amount of time that it takesfor you to run 220 yards will decrease. So that you will improve your speeds. So incorporatethat about one to two times per week. Now in order to jump higher you need to do a coupleof things. Incorporate some plyometric exercises into your overall routines and strengthenyour legs through weight training. So plyometric, some examples of plyometrics would be to practiceyour vertical jump. So you're just going to stand along side a wall and you're just goingto take a big, bend in the knees and then jump up as high as you can and touch the wall.Have somebody with you to mark where it was that you touched. And then again you wantto try to go even higher when you have that
mark up there. So practice some vertical jumpsduring the week. Also another plyometric move would be to do knee tucks. A big explosivemove. So you're just going to bend your knees and then bring your knees up to the chest.And you can do about 10 of those in a row. Take a break for a minute and perform 10 more.And you do three sets of those. Another exercise to work those legs is mountain climbers. Soright here. Perform a minute of mountain climbers. Take a break for about 30 seconds and do atotal of 10 sets of those. Another great way to increase your speed and power all togetheris running stairs. So if you can head out to a stadium, look at those bleachers, climbhigh and fast. And work those legs. So we
talked a little bit about how you can runfaster and jump higher with just a little bit of effort and I'm CarolAnn with StudioGroup X. And get out there and spring those legs.