Basketball players dream of getting up and mimicking Lebron James soaring through the air. Football players dream of hurdling defenders like Adrian Peterson. Soccer stars dream of getting up and connecting on crosses like Messi.
Jumping high requires a high energy output, and your recruitment of many different muscles, including your core, gluteal muscles (butt), and calf muscles. Muscles such as your quadriceps, hamstrings, and ankle flexors are also important, and strengthening those muscles as well help you reach your max potential as leaper. Jacob Hiller, the author of "The Jump Manual" and the developers of the Air Alert jumping program both agree that like with other sport-specific activities, you can improve your vertical leap with the proper training and technique.
To strengthen your calf muscles, calf raises are very effective. Start with your feet flat on the ground, then raise up to your toes. When you are on your toes, you should feel your calf muscles activating and contracting. Then lower back to the ground. That is one rep. Work to getting to 5 sets of 20.
Tuck Jumps
Tuck jumps are an explosive way to activate your calf muscles when you jump. Start on the balls of your feet and then jump vertically as high as you can. While in the air, bring both of your knees, together, as high as you can to your chest. On your way down, lower your feet back to the ground. When you touch the ground on the balls of your feet, immediately explode right back up. Each jump is 1 rep. You want to only have a slight bend in your knee every time you touch the ground to ensure that you are activating your calf muscles, and you want to work on getting off the ground as quick as possible. The less time you spend on the ground, and the quicker that you can get back up, the better. Work to getting to 3-5 sets of 8-10.
Squats and Squat Jumps; Lunges and Lunge Jumps
Your quads are important in jumping as well. The quads main responsibility is to extend your knee, and when you leap off the ground, the more explosively you can extend your knee, the more power you have getting off the ground.
The main functions of your hamstrings are to bend the knee and to extend, or straighten, the hip. Just like with your quads and knees, the more explosively you can extend your hips, the more explosively you can get off the ground.
Squats
Performing deep squats help strengthen the real meat in your lower body - your butt muscles, your quads, and your hamstrings. You can head to the weight room and make squats an important part of your strength training, or you can do body weight squats. Working up to 5 sets of 20 on good, deep body weight squats will really help strengthen those lower body muscles.
Performing deep squats help strengthen the real meat in your lower body - your butt muscles, your quads, and your hamstrings. You can head to the weight room and make squats an important part of your strength training, or you can do body weight squats. Working up to 5 sets of 20 on good, deep body weight squats will really help strengthen those lower body muscles.
Squat jumps are a great exercise when trying to build strong and explosive muscles in your butt, quad, and hamstrings. Start of in a quarter-half squat, low enough to where you feel a little burn in your quads and butt, and leap up as high as you can. When you land, immediately land back in the partial squat position and fire back up. Work up to 3-5 sets of 8-10
Planks and Muscle-Up Push-Up
You core muscles, including your abs and back muscles, are important muscles when jumping because they are responsible for the transition of power from your lower body to your upper body. If you have a strong core, you will be effective at using the power and momentum generated by your lower body and transitioning into your arms to help you achieve your maximum upward lift.
Planks
Start by lying face down on the ground or use an exercise mat. Place your elbows and forearms underneath your chest. Prop yourself up to form a bridge using your toes and forearms. Maintain a flat back and do not allow your hips to sag towards the ground. This works your entire core - your abs, your hips, and your back.
Muscle Up Push Up
This is an explosive full body exercises that requires a strong core. Start by lying face down, like you are preparing to do a push up. As you do the push up, explode up and land on your feet. That is one rep. This is a high-level, high intensity exercise. Work your way up to 3-5 sets of 8-10 reps.
Air Alert II
A great resource to use is Air Alert II: The Complete Vertical Jump Program. It is a 12 week program that is simple yet effective. Each workout will take you no more than 30 minutes, and it will definitely improve your jumping ability and your conditioning.
No comments:
Post a Comment