- Rašto darbai, referatai ir rašiniai

High Jumping

9.3 (4 atsiliepimai)

3,824 žodžiai (-ių)
Anglų kalba

High Jumping page 1
High Jumping page 2
High Jumping page 3
Svarbu! Žemiau pateiktos nuotraukos yra sumažintos kokybės. Norėdami matyti visos kokybės darbą spustelkite parsisiųsti.

High Jumping


“Top 15 Exercises for Higher Vertical Jumps”

by Joe DeFranco, Owner, Performance Enhancement Specialist

DeFranco’s Training Systems

(The following article is an excerpt from Joe’s best-selling training manual,

“The Vertical Jump – Advanced Speed & Strength Methods”.)

You now hopefully realize that there is a lot more to the vertical jump then you originally thought. This should also help you to understand that there’s a lot more to the training then you maybe originally thought. It’s not just about wearing some ffunny-looking shoes that claim to work magic on your vertical jump. There is definitely a science to this type of training. There is also a reason and purpose why every single exercise in this section was chosen. It’s now time for the fun stuff! After learning and understanding the following 15 exercises, it will soon be time to go to our favorite place in the world. . . The Gym!

In this section we will give you our Fab 15 list oof the exercises we’ve found give the best “bang for your buck” with regards to improving your vertical jump. Remember that there are many exercises out there that will work, but in the training economy you want to pick the eexercises that will give you the greatest results in the least amount of time. This list of exercises accomplishes that goal. These are the main exercises we have used to get our athletes to jump high. in minimal time! An added benefit of this list of exercises is that you’ll notice your sprint times will also improve. Any time you train to improve your vertical, you’ll notice you also get faster. Not a bad side effect, is it?

Anyway, let’s check out the Fab 15! (They are in no particular order.)

#1) Box Squats with bands – We love box squats in that we feel they teach the athlete to “sit back” while squatting, which further recruits the all-important hamstrings. Your hhamstrings must be super-powerful if you want to run fast or jump high. We also like the fact that we can set the depth of the squat without any error. This prevents cheating, especially when athletes start to fatigue and the squats tend to get higher and higher. We squat anywhere from 6” off of the floor to 1” above parallel, depending on our goal. We also like the fact that box squatting builds “static overcome by dynamic strength”. This ttype of strength is important in many athletic movements (sprinter coming out of the blocks, lineman coming off of the ball in football, etc.).

Some say box squats are dangerous. That is complete crap! Box squats done incorrectly are dangerous. We’ve never had an athlete get injured box squatting. Open your mind and learn how to do them the right way! It will pay huge dividends. To learn how to box squat correctly, go to Dave Tate’s website at He has numerous articles written on how to box squat correctly and does a great job of teaching it.

One of the main reasons we chose the bands for box squatting is their ability to accelerate the eccentric portion of the lift. You see, the athlete’s we train that have the best verticals are also the one’s who descend the fastest during their jumps. Newton’s 3rd Law states that “For every action there is an equal and opposite reaction”. What this means is that the faster an athlete can descend, the faster he will explode upward and the higher he will jump. The bands train this often-overlooked component of the vertical jump.

We also like the fact that as the athlete aapproaches the top of the squat the bands stretch out, thus increasing the tension. This teaches the athlete to accelerate through the entire rep. Basically, as the athlete’s leverage increases, so does the tension of the bands. In order to complete the rep, the athlete must apply more force at the top then he would if there were no bands attached to the bar. After this type of training an athlete will be much more likely to explode downward, make a quick reversal, and then accelerate upward rapidly during his jumps. Put all of these qualities together and you have a huge vertical. We usually perform multiple sets of low-rep box squats, focusing on speed (on the way down as well as on the way up). We like our advanced athletes to be able to perform 2 reps in less than 2 seconds.

#2 Static Hip Flexor Stretch – In general, we’re not big fans of static stretching, especially before performing explosive activities. This stretch is a major exception. Try this. Perform a vertical jump and record the height. Then, static stretch your hip flexors – 2 sets of 30 seconds each leg. Really stretch the sh** out of them! Stretch aas if you’re trying to tear that hip flexor off the bone, baby! Don’t just go through the motions! Now jump again. Chances are you’ll jump ½” – 2” higher, just by static stretching the hip flexors. Why is this, you say? We’ll tell you. You see, most athletes have super-tight hip flexors. When you jump, tight hip flexors cause a lot of friction, preventing you from fully extending at the hip, as well as reaching as high as you can. By static stretching them immediately before you jump, you not only stretch them out, but also “put them to sleep” do to the long, slow stretch. This causes less friction at the hip when you jump. This results in higher jumps. You will be amazed at how well this works. (By the way, the hip flexors are the only muscles you would ever want to static stretch before jumping.) It is also a good idea for athletes to get in the habit of stretching their hip flexors everyday, not just before jumping. This will help to increase your stride length when you run, as well as prevent hamstring pulls and low-back pain.

Any hip-flexor stretch will do but we will

describe the one we use the most. Get in a lunge position with your left knee on the ground and your right foot as far forward as possible. Drive your hips as far forward as you can, while keeping your chest up. Try to get your left thigh 45 degrees to the floor. Raise your left hand as high as you can and twist slightly to your right, looking over your right shoulder and reaching over your head. You should ffeel a stretch in the left hip flexor as well as your abs. Perform 2 sets of 30 seconds and then switch sides.

#3) 50-Rep “Rhythm” Squats – This is a little-known exercise we usually bust out about 3 weeks before one of our athlete’s would be getting tested in the vertical. You would always start your workout with this exercise and you will only perform one all-out work set after a good warm-up. Try to go as heavy as possible ffor your one set. A good goal is 90 – 100% of what your max full squat is. Basically, you will perform 50 quarter-squats as fast as possible. Due the first 10 reps exploding onto your toes, then on reps 111-20 keep your heels down on the way up, then, explode onto your toes again while performing reps 21-30, keep your heels down for reps 31-40 and then finish the final 10 reps by exploding onto your toes again. It helps to have a partner count out loud so you can perform all 50 reps as fast as possible without breaking momentum. This is a great exercise for athletes with a poor elastic component. It is also a bitch!

WARNING: You may not be able to feel your legs when you’re done. TOUGH SH*T! Do them anyway! They work.

Note: You can also do this exercise with bands attached to the bar. This will help in the same way we eexplained with the box squats (by accelerating the eccentric portion of the lift). The bands also help in this exercise because they hold the bar down on your neck. Anyone who has done this exercise knows one of the drawbacks is that the bar has a tendency to bounce up and down on your neck once you get the “rhythm” of the set going. The downward pull of the bands helps to prevent the slightly uncomfortable feeling of a heavy bbarbell exploding up and down on your cervical spine!

#4 Snatch Grip Deadlifts – This exercise is basically a regular deadlift, yet you use a “snatch” grip. By taking this wider grip, you must get deeper “in the hole” when lowering the weight to the floor, thus further recruiting the posterior chain (hamstrings, glutes and low back). Snatch grip deads are ungodly in their ability to strengthen the posterior chain and is a great foundation exercise to be used when training for the vertical. This exercise will put slabs of muscle on your glutes, hamstrings, spinal erectors, forearms and upper back. The only problem with this exercise is it makes sitting on the toilet very challenging the day after performing it.

#5) Depth Jumps – A depth jump or shock jump is performed by stepping off a box and then exploding upward immediately upon landing on the ground. We use boxes of varying heights, depending on the level of athlete we’re training. By stepping off a box, the muscles are rapidly stretched upon landing, which enables them to contract harder and faster when exploding upward (similar to what we were talking about with the box squats and the bands). The goal oof this exercise is to spend the least amount of time on the ground as possible. We like to use .15 seconds as a guide. If the athlete spends any longer on the ground, it is no longer a true plyometric exercise because the amortization phase is too long. If performed properly, we have found this exercise to be very effective. The problem is that most athletes and coaches that perform this exercise don’t follow these rules. If an athlete crumbles like a deck of cards upon hitting the ground and then takes 5 minutes to jump back into the air; the box is either too high or the athlete isn’t advanced enough to be performing the exercise.

We usually start with a 6” box and work up to a 24” box with our more advanced athletes. Again, don’t get too crazy with the height of the box. Time and time again we hear of some super athlete who does depth jumps off of the roof of his house or ...

Šiuo metu matote 50% šio darbo.

Matomi 1912 žodžiai iš 3824 žodžių.

Panašūs darbai


Population and its composition In 2002 had a population of over 3.96 million with an average density of 55 per sq km. Of all the ns, 65.6 % live in towns. The n nation was finally formed i...

4 atsiliepimai
Ottawa – Canada’s capital

Nestled at the junction and the banks of three picturesque rivers – Ottawa, Rideau and Gatineau, Ottawa is considered one of the world’s most beautiful capitals. The city also borders th...

1 atsiliepimai
the hill of crosses

The Jurgaiciai mound, the so called Hill of Crosses, is situated 12 kilometers from Siauliai – Riga highway and railway. Local people refer to it us the Hill of Prayers, Begging, Castle, Sv...

4 atsiliepimai

Prevention is the key to success. Not giving criminals the opportunity is the first step. Make your homes burglar-proof (neprieinami isilaužėliams) by always locking up, installing an alar...

1 atsiliepimai
Interview time

INTERVIEW TIME This summer millions of pupils will soon be breaking up from school for the last time and heading off to pastures new. Whatever the next step is ( whether it is college, univer...

1 atsiliepimai
Atsisiųsti šį darbą