Hi everyone! What have you been up to lately?
As for me, I’ve been continuing my morning run for the last few days and so far so good. The last run I had was with my friends Anna and Jake. They’ve been joining marathons for the past 2 years already so I’m pretty lucky to be training with them as I know I’ll be getting tips every now and then. In fact, they’ve given me new tips that I find really helpful. When asked about focusing on finishing they told me that I should have my eyes fixed on finishing the race rather than dwelling on my performance or time. It’s more important to enjoy the experience and don’t get injured.
Anyway, I had a meeting with the boys earlier today with regards to our upcoming game. I asked them in what area do they still want to improve. I was right about my guess because majority of them answered vertical jump. Of course, I was glad to give them more ways on how they can improve their jump so I sat down with them and talked about it for almost an hour. And since I’m on 30-minute free time, I thought of writing down some of the things we talked about for you guys.
To improve your vertical jump, you must be able to apply more force into the ground in a shorter amount of time. This will result into increase of your power output which gives us the formula:
Power= Force x Velocity
Others believe that it’s the overall strength makes them jump higher. But the truth is that you can only obtain serious “ups” after you develop your strength and you learn to utilize that force quickly. Boosting your strength is one method to increase your vertical jump. Maximal strength isn’t the only thing required for better vertical but it helps. Here’s an illustration to better understand this method:
If Athlete A can utilize a high percentage of his strength quickly but can only squat 135 lbs, he won’t be able to out jump Athlete B who can get into less strength in a given time but can squat 315 lbs.
That’s why it’s a great idea to follow a comprehensive program that will build your strength in basic lifts like squat and deadlift. Another way is store your force and release it. In order to build up the ability to apply force quickly, you have to capably absorb force via proper landing. A great way to enhance your ability to call upon force rapidly is to use different landing and jumping training. Another way is to get technically sound. Your body must set off muscles in a synchronized effort to elevate you from the ground to the rim. Efficiency becomes everything when a large amount of force is called upon in a split second. By becoming technically sound, you can have immediate transfer, adding inches to your vertical instantly.
I also talked about some training factors in order to increase vertical jump. Here are some of them:
Your calf muscles perform the final propulsion into the air. That’s why it’s greatly necessary that they are trained. To increase their strength, perform calf raises off the step. This will increase the muscle’s range of motion. You may hold a barbell across your back or use a set of dumbbells. Either way, just make sure the balls of your feet are place on the step and the heels are moving past the parallel to make a stretch in the muscle.
Perform squat exercise as this is the best way to work on your quad strength. When performing squats, make sure to go down as low as possible to increase glute activation, which is a big muscle involved in propulsion. Performing single-leg squats will help increase your vertical jump even further. When squatting, think about pushing yourself upward as quickly as possible after the lowering phase. This will work more of your fast-twitch muscles, helping you get that upward exploding phase of the vertical jump.
Working on developing your flexibility will also help you upsurge your vertical jump. If you have tight tendons, muscles and ligaments in your lower body, you will not be able to leverage the force as much causing a decrease in your jumping ability. You will want to focus on the hip flexors, hamstrings, quads and calves (Achilles tendon).