VERTICAL
IMPROVING YOUR VERTICAL
3 THINGS THAT PLAY A BIG ROLE IN THE VERTICAL JUMP
1-PUTTING A LOT OF FORCE INTO THE GROUND
2- PUTTING THAT FORCE INTO THE GROUND FAST
3-MASS (BODY WEIGHT)
CREATE A PROGRAM TO ADDRESS YOUR LIMITING FACTORS (WEAKNESSES)
STOP COPYING OTHER ATHLETES JUMP PROGRAMS
MAKE SURE NUTRITION & SLEEP ARE IN CHECK SO YOU CAN RECOVER FROM THE WORK
(MORE IMPORTANT THAN YOU THINK)
PRACTICE JUMPING
TRAIN TENDONS & MUSCLES
MAKE SURE YOU HAVE ADEQUATE MOBILITY
SELECTING EXERCISES
BASED ON THE ABOVE 3 FACTORS HERE ARE SOME EXAMPLES OF TRAITS (WHICH YOU CAN SELECT EXERCISES TO ADDRESS) THAT CAN IMPROVE YOUR VERTICAL
ELASTICITY (FOOT/ANKLE STIFFNESS)
INCREASING ELASTICITY CAN ALLOW YOU TO GET OFF THE GROUND FASTER
GROUND CONTACT TIME (GCT) IS THE TIME SPENT ON THE GROUND BEFORE YOU JUMP
ON THE COURT/FIELD IT'S GENERALLY IDEAL TO GET OFF THE GROUND IN ABOUT .2 OF A SECOND
MOBILITY
BRING ABLE TO GET INTO OPTIMAL POSITIONS TO GENERATE POWER WILL ALLOW YOU TO PUT MORE FORCE INTO THE GROUND
HIP MOBILITY AND ANKLE MOBILITY ARE TWO BIG PLACES TO CHECK
STABILITY
ADEQUATE STABILITY WILL REDUCE "ENERGY LEAKS" WHICH MEANS MORE FORCE CAN BE PUT INTO THE GROUND. IF YOU ARE UNSTABLE YOU MAY ONLY PUT 75% OF THE FORCE YOU CAN CREATE INTO THE GROUND. INCREASING STABILITY CAN INCREASE YOUR EFFICIENCY TO TRANSFER ENERGY AND COULD ALLOW YOU TO PUT A HIGHER PERCENTAGE (MAYBE 95% OF FORCE YOU CREATE) INTO THE GROUND
HIPS, ANKLES, CORE ARE 3 BIG PLACES TO CHECK FOR STABILITY
JUMP MECHANICS
CLEANING UP JUMP MECHANICS (PENULTIMATE, POP FOOT, ARM SWING...) CAN ALLOW YOU TO PUT FORCE INTO THE GROUND FASTER
YOUR BODY IS VERY INTELLIGENT AND A LOT OF TIMES JUST PRACTICING YOUR APPROACH JUMP AND AIMING TO TOUCH SOMETHING (GIVING MAX EFFORT) WILL ALLOW THE BODY TO SELF-ORGANIZE AND CLEAN UP MECHANICS ON IT'S OWN.
ABILITY TO RAPIDLY DECELERATE
RAPIDLY DECELERATING CAN ALLOW THE ATHLETE TO GET OFF THE GROUND FASTER
THIS ALLOWS FOR EFFICIENT TRANSFER OF ENERGY FROM HORIZONTAL (RUNNING) INTO VERTICAL (JUMPING)
OVERALL STRENGTH
STRENGTH ALLOWS FOR A GREATER CAPACITY TO EXPRESS FORCE
A SOLID STRENGTH BASE IS GREAT FOR JUMPING HIGH. HOWEVER, MORE IS NOT ALWASY BETTER.
ON THE COURT/FIELD AN ATHLETE GENERALLY GETS ABOUT .2 OF A SECOND TO PRODUCE AS MUCH FORCE AS THEY CAN. SO THE REAL GOAL IS TO BE ABLE TO EXPRESS AS MUCH STRENGTH AS YOU CAN IN .2 OF A SECOND.
JUMP MECHANICS
2 FOOT APPROACH
LENGTHENED STRIDE
HEEL TO TOE ROLL
POP FOOT (LEFT)
