My OperaAdult dating Key Components of a Higher Vertical Jump
Sunday, July 25, 2010 5:09:02 AM
Very few athletic measurements evoke awe-inspiring glances like vertical jump of forty inches. While incredibly important when dunking a basketball or spiking a volleyball, the vertical jump test is a standard measurement of the explosive power of oneself; that is, the force one can generate in a specified, in this case instant, amount of time. To attain a high vertical jump the athlete is required to coordinate a whole body movement for driving a downward force onto the ground sufficient for propelling the body against the force of gravity and into the air.
Olympic lifts and plyometrics offer the best bet for consistent long term development and athletic success but many athletes attempt to improve their vertical through gimmicks like strength shoes or other heavily marketed products on the Internet.
Explosive lifts such as a clean pull or push press, Olympic lifts like the power clean and snatch, old-fashioned weight lifting exercises like back squats, front squats and step-ups, and plyometric exercises such as depth and box jumps are some of the most well-known exercises. Greater motor unit recruitment or faster firing of the motor nerves is required for the muscle contractions it takes to increase the force in vertical jump movements. Increasing muscular coordination and neuromuscular efficiency is one way to realize an increase in the power of a vertical jump, as is an increase in force application.
However, to improve muscle coordination between the agonists and antagonists and increase force application, exercises such as a front and back squat are important, Plyometrics are important to transfer the strength developed into speed-strength, where the athlete can apply the strength in athletic movements such as running and jumping, olympic lifts are very beneficial because of the triple extension (extension of the ankle, knee and hip), which characterizes the Olympic lifts and the jumping action.
After studying the role of various lifts on improving vertical jumps, many researchers have concluded that using all the abovementioned methods in a periodized fashion yielded the best training results; that there were no differences between power cleans and squats; that no lift was more influential than another in terms of improving anaerobic power production; and that, in fact, virtually all the above exercises would succeed in this arena.
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