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.
5 Ways Flat Feet F Up Your Workouts EXERCISES TO FIX THEM
What's up, guysé Jeff Cavaliere, ATHLEANX.COM. If you've got flat feet and you're workingout, then this is one tutorial that you can't miss. Today I'm going to show you 5 ways that flatfeet are flat out f***ing you up in your workouts. And I'm going to explain each one of themto you today. I'm going to have Raymond show you on his own body why that is. And most importantly, I'm going to show you2 ways that you can try to start fixing it yourself.
Alright, so we've got a big tutorial here, animportant tutorial. Raymond got dressed up for it. That just shows you how important thisreally is. Especially if you've got flat feet. As I said,there are 5 ways that it is really really effecting your workouts. And I'm going to start by showing you downat the ground exactly what's going on with our feet. And then you can start to understand why it'sso bad and what it's implications are for your workouts.
Alright. So, let's take a look at these feetand see what I'm talking about when I say flat feet. Again, you know if you have themwhat's going on. But for those that don't, this is what's important.You're supposed to have spacing here on the inside of your foot. You're supposed to have a natural arch, ok,some room in here to actually get, I don't know, even a pen or something on the ground that you can still stand over and not squooshit to the ground. Here, you can see that that would be impossible.
There's absolutely no space here for my hand.That is an absence of an arch. Now, there's a lot of things that can cause this, guys. There can be congenitalinherited things.There can be just general laxity. There could be dysfunctions of the muscles themselves. There's not really a real definitive causebut when you have them, you've got to do something about treating them. So, I'm going to get into the exact ways thatthis is going to cause a problem and then show you how to, most importantly, try tocombat this and fix this yourself.
Ok, first up, and a real big one here, especiallyif you guys are squatting at all, you're going to have a real hard time maintaining propersquat mechanics if you're squatting with uncorrected flatfeet. The reason being is, all you have to do islook at what happens on the ground. I talk about it all the time, guys. It's a chain reaction. Everything starts fromthe ground up. You can see that on this side here, that when the foot has an arch, it allows the ankle, knee, and hip to stayin alignment because that arch elevates the
foot just enough to keep that tibia righthere in line with the knee, right here in line with the hip, ok. So, everythingcan kind of move in line the way it's supposed to. This is a little bit exaggerated here, butyou can see down at the ground, when the arch is collapsed, what happens is, the heel kicks out to theside here, and it brings the tibia and it rotates it inward. As soon as you do this, you're obviously causinga torque right here at the knee because this
Springfree vs SpringBased Trampolines
Hey Keith! My trampoline is better than yours! Well, sorry buddy. I know for a fact that mine is safer. So I think that makes mine better. Saferé They're the same! Well. not really. Yours only looks as safe as mine. Let me tell you why. I found that, in the US anyway, there's a hundred thousand children a year injured on trampolines. They're being injured by
falling on the frame and springs or falling off the trampoline altogether. So with the Springfree Trampoline, whatwe've tried to do is to try and remove the hazards altogether And I think we've been successful in doing that. This is the first time really that someonehas redesigned it from the ground up and looked at a way of getting rid of some of the main impact points on a conventional trampoline.
If you fell from 1.5 meters, head first on tothis point, there's a small chance 1% chance of you dying. Another way of looking at it is, for every 15 Springfree Trampolines that are put out in the market, you keep one child out of . Trampoline manufacturers are inbusiness to make money and while there are standards thatensure safety, we find that manufacturers tend to do the minimum to comply ratherthan designing out problems or dangerous areas.
One of the problems is that sometimesthe padding doesn't comply with the standard. So this trampoline has got steel tubes around the edge that's part of the frame system. In order to protect thejumper from the steel tubes, we've got this padding. It's a sort of a bandaid that's been put on so that people don't hurt themselves. Unfortunately, the padding often doesn't cover the frame. It can slide around and this exposes the holesbetween the springs and the mat and you can get your legs stuck down here.
By contrast, the edge of the SpringfreeTrampoline is flexible. It's a long way from the frame. Here's the frame way downhere. The point with this is that you can't hurt yourself if you fall on the edge. Also, there's no springs here so there's no holes for you to fall down. One thing about the traditionaltrampolines is that some of them are made with very light materials. What is likely tohappen is that when people are jumping on it the legs can fold up and the trampoline can collapse. If we go to the Springfree Trampoline its frame is a much more solid structure.
It has to be to cope with the stresses from these rods here. One of the main differences is in the net itself. So the net of the Springfree Trampolinehas got this unique shape. The Springfree net is a tension net. If you run into it, it will stop youfrom falling off the edge. Now let's look at the traditional trampoline. The net is relatively saggy.