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.
Jump Higher Training Is Static Stretching Bad for Verticals Jump Training Program Exercises
Hello everyone. This is Jacob Hiller withthe Jump Manual. Today I want to kind of get some closure on a topic for everyone and thatis static stretching. Static stretching got a bad rep. The reason was because severalstudies found that directly after doing a routine of only static stretching, I'm talkingdirectly after, seconds, minutes afterwards, there was a slight decrease in power outputbecause of static stretching. The result of that was that whoever saw that, once thatinformation got out it was being put up on forums and really blown out of proportion.That any static stretching is going to destroy, you know, that you vertical jump is goingto decrease; ability to jump higher etc. etc.
etc. Because of that, people stopped doinga lot of static stretching and it got a really bad reputation. Really, the fact is that,in my opinion, this is my explanation of it, is that when you do a static stretch, youare holding a position, righté You are holding the muscle at a certain length. Usually itis stretched more than its homeostasis. A little further than normal. And you are inhibiting,momentarily, the stretch reflex. So, you are stretching down and instead of popping backup, you are leaving it down. So, for a slight moment there is an acute suppression of thestretch reflex. In the minutes following that there may be a very, and we are talking anextremely slight reduction in jump power.
Like most of you would probably not noticeit. As well, that acute suppression of the stretch reflex is also can be counteractedby doing some dynamic and sport specific movements after the static stretching or intermixedwith your static stretching. So really this whole static stretching destroys your verticaljump is way blown out of proportion. And the fact is that static stretching will suppressthe stretch reflex for a certain period of time but if it's done properly and intermixedwith a dynamic routine, it is a good way to condition the muscles. It's a good way toincrease range of jumping. It's also just a good way to promote proper health and circulationin the body. Overall, if you do static stretching
correct, you are going to prepare the muscles.You are going to lengthen the jump muscles. You are going to increase the muscle tissuequality. You are going to balance the muscles. You are going to increase circulation andall around it is going to be better for your jumping.