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The truth about vertical jump training

The best way to increase your vertical leap seems to have become something of a mystery these days athletes wonder why the guy with very thin legs can jump high, and the muscle really thick legs, wonder why jump from one leg is much easier for some and difficult for others, they wonder why so many workouts can give so little results. Without knowing the athletes are vulnerable the poor information provided by the ease of Internet publishing. A boy was using a stair climber as part of his training jumps, another wanted know how long it would before it could be fixed if you jumped rope every day, a 5'7 "13 year old girl wanted to wet before secondary is the list of poorly informed on and on.

This state mystery vertical jump training led to a tendency to look for new exercises, revolutionary and products, a mystery has to have an answer crazy, right? Therefore, we see foreign products such as isolators calf and vertimax jumpsoles, and there are plenty programs that offer "revolutionary formation" of "vertical jump experts." There is also a less familiar gravitation, exercise less traditional. Many athletes learn about plyometrics and think that this type of training that is specific to skip must be the answer. Makes much sense when a person first hears about the fast and slow twitch muscles to train only with plyometrics. Or there is the opposite view that squats and electric elevators are the only thing necessary for an exceptional vertical. Proponents of this view based on the fact that world-class Olympic lifters often have a vertical of 36 inches or more. My goal is to eliminate confusion with a simple, factual information.

The truth is that every athlete is different and will have to do training that suits their individual capacities. Many people are looking for a magic workout or an exercise make them a superstar. That's not the way it works, things are a bit more complicated than that. However, if you understand some things about the human body can be facilitates the creation of a training plan wisely and effectively. I began to share what I've learned that I can, because I am yet to find a complete source and accurate information available to everyone. Everybody wants money for his "secret formula feed." Quality jump training is not a secret or a mystery, I do not think that an athlete must have to pay $ 40 for a list of exercises and a table of numbers. I hope to provide you with information that will help you train intelligently for the rest of his life. Yes, I have programs vertical jump training and workout videos available for free, but I also want you to understand science behind the formation.

JUMP BASIC SCIENCE
The height of a missile flies is determined by the speed of center of mass as it leaves the ground. The faster the initial velocity up, take longer for gravity to slow the projectile, and the higher is the travel. In the case of a human jumping the projectile is the body, and the initial velocity is determined by the acceleration of the center of mass due to the force generated by the body. If you want to increase your vertical jump, the objective is to increase the force that your body can generate. Simple enough right? Just lifting weights and your muscles will grow, their legs will stronger, and you jump higher. This is true to a point, but it is likely that at some point discover that training is not as easy to break.

The truth is that there are three different muscles, tendons, nerves and skills that contribute to jumping, or more athletic movements for that matter. The first skill is the force maximum, which is the largest amount of force a muscle can exert. This is the most familiar muscle quality and training more often. It is increased resistance training in common, that most people are familiar with. The squat is an example of a resistance training exercise used in jump training. The second skill is the rate of force development, more simply said the explosion. The muscles can not exert its maximum force immediately, but requires a bit of time to activate all the muscle fibers. That time is small, only a fraction of a second, but still longer than the time it takes to jump which means that the full force of a muscle can exert can not be used in a jump. This is the reason for the gap between strength and jumping ability.

Consider this scenario … Say Timmy weighs 150 pounds and can carry up to 500 pounds of force at its center of mass (COM) in the range of movement jump. As Timmy movement begins jump, your body is generating more than 500 pounds of force yet. Two hundredths of a second after his muscles began to develop the strength, which is putting out 150 pounds, and the COM begins to accelerate upward. In one tenth of a second, his legs are putting out 215 pounds of force, and is accelerating more COM fast. For two tenths of a second, the force as a COM has grown to 350 pounds, but unfortunately his legs and back are fully extended, which has blown. Timmy never even used all his strength. These numbers are purely hypothetical force, but two tenths of a second is a common period of the motion to jump. The peak force of the muscles of an athlete can exercise can not be generated at that time. The goal is to enable athletes to increase the percentage of maximum force that can generate enough quickly for use on all athletic jumps and maneuvers.

This capability is enhanced through exercises that require quick muscle contraction, surveys Olympic (clean boot, you idiot) and plyometrics are the most common. Note however, that the exercises that make very rapid movement little to increase the maximum muscle strength. Rather it is the nervous system's ability to stimulate the muscle fibers quickly that it is the focus of this training. And the other issue that contributes to jump is elastic force. This is the ability of the muscles and tendons to store energy in a section and use it in the next contraction. This process, called the stretch-shortening cycle (SSC), is what causes a jump higher from an approach that from a dead stop. (Quick Note: contraction Enlargement is called eccentric muscle, the shortening is concentric, isometric is static. The CDC uses all three in quick succession) T

human body naturally uses a counter-motions before reaching to take this elastic force. Bending to jump or pull your arm back throw, you are using the elastic force to add strength to the movement. The trick is that the desired movement should immediately follow the section to avoid dissipation energy from. To demonstrate this, make a natural jump from a stop and take note of how high you get. Then make a jump, but pause for a second in the breech position before exploding upwards. The second jump should not be so high, because energy is dissipated drop in a squatting position during the pause. The deadline for muscle contraction involving a stretch followed by rapid shortening is plyometric training. Exercises that use this type of contraction has been called "plyometrics". This type of training is what increases the elastic force.

Vertical jump training must be tailored to individual strengths and weaknesses of an athlete in areas that have been mentioned. Therefore, it is wrong to provide a single program and ensure a particular result to anyone who tries. A basketball player can not squat their own body weight hardly benefit from a plyometric program, and a bodybuilder squat double your body weight gains experience little add 20 pounds to your squat maximum. An effective training plan should take into account all facets of vertical jump. That's why in my target = "_blank"> Vertical jump training center to provide methods for the assessment of himself, so you know that the areas most need to work. This is very common than just giving you exercises that they would be effective.

STRENGTH TRAINING
Strength training has been discarded for many when it comes to increase jumping ability. Many people say that squats will make you only lose time, weigh it down and reduce its flexibility. This is simply wrong. How do you explain that Olympic sprinters can squat at least two times its own weight? What most people do not realize is that there are different objectives that can be fired for using different principles in the strength training. There lifters can squat a ton, but they are very good athletes, but this is because they do not train for athletics. For athletes, particularly those who want to jump higher, the aim should be stronger and more explosive. The key to effective lifting is to implement this philosophy in each repetition. This means applying as much force as possible from the beginning of muscle contraction until the end, even if is not absolutely necessary to move the weight. This will result in faster, more explosive movement.

In all representatives to complete a training you should concentrate on being explosive. Try to throw the weight through the roof. Movement is slow in rising to bodybuilders. They train for size and definition. The force increased much less employable bodybuilders in the sport. Check out the competitions of The World's Strongest Man. The guys who compete in those who may be large, but they are nowhere near as big or chiseled as some of the professional bodybuilders. They train for strength practice, because they are athletes, not only muscle mass. In my training, you will be doing some representatives who are slow, but will be slow because they literally can not move the weight faster. You should never choose to move slowly.

The first smart move in the vertical training is to develop a strength base. Squats and deadlift are the most fundamental lower body lifts. Strength training itself can produce wonderful results and maximize the efficacy and safety of explosives and plyometric training.

THE TRUTH about plyometrics
Plyometric exercises are easily the most prescribed training increase jumping ability. They use the energy stored in an elastic section to add strength to the joint movement. This promotes increases in speed development strength and elasticity of the complex muscle-tendon, both of which are crucial to jump. Therefore, plyometric exercises are excellent for increasing the capacity jump.

Why is that athletes who many see little or no gains from the conduct of such training? The answer is that both rate of force development and elastic strength are limited by the maximum force. Think about it … Say Timmy muscles can use 70% of its strength Maximum jump. Timmy is a plyometric program success and increases the number to 75%. If you can only squat 100 pounds, are you going to see a significant improvement of his leap? No, is the use of a greater portion of their maximum strength, but its maximum force is too small for the complementary part to mean much. Consider Now the elasticity. Think of a rubber band. It is a strong rubber band made of more highly elastic material, or is it thicker? Is the thickest. In the same Thus, the muscles and tendons can only continue to grow more and more flexible. But if they get stronger (like a rubber band thickens) and the level of flexibility is maintained, its elastic force increase.

Therefore, developing the maximum force should be the first step in the jump training. Almost all vertical programs available today focus on plyometrics, and completely eliminate many of strength training. A person who is severely lacking the rate of force development and the elastic force can see some results of this type of program, but can not reach its full potential without gaining strength. Furthermore, much more common for young athletes lack the strength of the plyometric lack capacity. The action of the muscles used in sports and games during the sprinting, cutting, and jumping is plyometric training. Young athletes are constantly training the elastic force. Moreover, the number of the middle school children are in the weight room doing squats? A young athlete's typical to see the limited results of plyometric training, because there is very little reserve force to take advantage. The best approach to increase vertical jumping ability for a young athlete is first to develop maximum strength while participating in athletics to promote power transfer to athletic performance. Since age 13, I added to my 12-inch vertical at about 7 months with strength training only. It is possible which could have also made great progress with plyometric exercises alone, but then would have had to use force when I did more training in high school. Instead, I had the strength, and I increased my vertical another 8 inches when she was 15 years, with very little knowledge I have.

Exercises at all levels of intensity have been thrown into the category plyometric with little explanation of their differences. There are lighter-intensity exercise as bounces off the ankle and the line of jumps. These are exercises that most athletes can effectively without risk of injury. Jumping exercises like squats and jumping are of medium intensity. The two original plyometric exercises, jumps and falls deep depth, the highest intensity. These exercises and their variations using the stretch reflex. Built in the human muscle called muscle spindles are devices that detect the type of change in the length of a muscle. The stretch reflex occurs when the muscle spindle causes a contraction of the muscles associated with the aim of returning to a given length. This is an involuntary neurological function shown by the familiar procedure for the doctor's office to benefit from the knee to invoke a kick. The tap on the patellar tendon stretches the quadriceps muscle sufficiently fast enough to trigger a contraction. The faster that the muscle length changes, the greater contraction of a stretch reflex will cause. High intensity Plyometric exercises involve the rapid lengthening of the muscles that cause strong contractions reflective. When this is combined neurological involuntary action to voluntary muscle contraction, production of force is extremely high. In addition, tendons contain a factory for a device called a tendon organ Golgi, which detects the voltage and sends a signal associated inhibitory and causes muscle contraction in the antagonist, the reduction of force net in the direction of joint motion. This helps a precise motor control and also protects the joint. High intensity plyometrics decrease GTO sensitivity to allow greater net force in one direction.

It is believed that an athlete should be able to squat 1.5 times the body weight Before you make these high-intensity exercise, muscles and tendons must be well developed to support the effort more strength. The key to the success of the program is the determination of the combination of strength training and plyometric training will be most effective. Again, this varies among athletes, it is necessary to assess the strengths and weaknesses before creating a training program. Many products fall short of personalization.

FLEXIBILITY
Flexibility is a crucial factor in the development of jumping ability, specifically in the development of elastic force. There's a couple of reasons for this. First, the jump depends on the storage of energy in the muscle-tendon complex to add strength to the various joint movements. If the muscle and tendons can not stretch, can not store energy very well, and you will not get much of their stretch-shortening cycle. increased flexibility will allow more energy to stored in a section that is used in the following concentric contraction. Second, remember the Golgi tendon organ mentioned above, but prevents that the high tension in the muscle-tendon complex that could cause injury. Obviously, you want to develop maximum tension for force movements. Muscles they are inflexible and tendons are more susceptible to injury, so the sensitivity of GTO is higher. Greater flexibility leads to less interference in the force development by the GTO.

It is important to note that there is a difference between static flexibility and dynamic flexibility. There is a limit to the amount of static flexibility you want, because you want your hamstrings to spring back from a stretch do not have there. Athletes want tendons are stiff, or resistant to change in length. A tendon is stiff as a stronger spring. Dynamic flexibility is what is used for jumping. I use both static and dynamic stretching to increase flexibility, but once a good level of flexibility is achieved, can stop all static stretching. This is covered more in my target = "_blank"> training center. Some of you may think they are flexible, just know that there is more flexibility than the sit and reach test. My training programs include some exercises that will show if you are really flexible.

WHAT ABOUT ABS?
What is the contribution abdominal strength to jump? Some would say there are none, and that would be a mistake. Since the motion does not include jumping torso flexion, abdominal muscles not really contribute to the strength of his jump. What is important is to create stability.

Stability in a very important factor in the jump. You must to have stability in your legs and torso in order to transfer the force. This is a difficult concept to explain, because in reality you can not transfer the power of image, but I will do my best. When jumping, the force that sends your body comes up from the floor. This may seem incorrect. Your body produces the force pushing down on the soil. According to Newton's third law, the plant will push back with the exact same amount of force. Imagine if you ran to jump, but the place where he planted his feet was a trap door. Would you push down, but would not go up because the trap would come down rather than push back as the floor would.

Now, knowing that the driving force of your body comes from the earth, makes sense that the force must be transferred through their legs to their center of mass, found in his torso. For this to be done effectively, you have to joint stability and core. If your ankles, knees or hips are staggering energy will be lost. This is why a sprained ankle or knee may continue to limit the track but the pain is gone, and your muscles are back to full capacity. Some other examples … try to make a plate with his hands planted on an exercise ball. The ball creates instability, arms wobble, and the energy is lost by grilled pretty hard. Or imagine trying to jump on the ice. The ice creates instability, so his jumping ability is limited. If the nucleus is unstable, you will not be able to apply force to propel the air. Imagine trying to launch a large cube of gelatin in the air. You could not get too high, because the gelatin is unstable. Put that same bucket of jelly in a pan, and you will be able to throw much higher despite the extra weight, because the pan makes stable, which allows apply force to it. Similarly, the base should be solid for you to apply to the large amount of force required to send in the air. Try to feel your abdominal muscles, while jumping, it is natural flex hard to make your torso rigid.

Most athletes have enough core stability that will not limit in a movement like a jump up. But in sports, you will want to maintain the core stability in all kinds of positions, moving in all directions, and contact other players. Therefore, it is wise to continue to increase core strength throughout your entire career.

Muscle fiber types
You may have heard fast and slow muscle fiber. You may have read that only fast-twitch fibers are used in jumping and sprinting, you can have read that increasing faster or jump higher is not possible unless you're one of those blessed with a high percentage of fast twitch fibers. Do these people have an advantage? Yes Is that the main factor affecting the athletics? Of course not. Those who are not as genetically gifted probably should not pull the towel in the jump training or become a great athlete in general.

There are three types of muscle fiber type I, slow twitch, twitch type IIB quick, and type II, which are fast but not as fast as the type IIB. The common misconception is that type IIB fibers are the ones that are used for movements explosives such as jumping. The thing to understand is that, although type I fibers are not as fast as type II, only reach full contraction force in less time than it takes to go and, therefore, are fully utilized. The more important factor in the explosion is the rate at which groups of fibers called motor units are stimulated by the system nervous. The activation of motor units is the process that takes longer than movement jump and limits the amount of force exerted in explosive movements. By Therefore, it is much more important to train the nervous system to excite more motor units faster than motor units are done in fast-twitch fibers. Training is explosively increasing the capacity of the nervous system. Furthermore, although the muscle fibers to completely transform from one type to another, their body slightly alter the behavior of muscle fibers on the basis of demands. If an athlete trains with slow movements, fast-twitch fibers act more like a slow contraction. Similarly, using speed of movement of slow-twitch fibers causes to act more quickly.
As So please do not feel you have no chance of becoming a great athlete, and they are not as genetically gifted as some may be. Take it from me, genetically I'm pretty average, but I am certainly above average athlete. The effort and intelligence will get you far in sports training and in life.

I I've given you enough information to help you make effective training plans in own. However, I realize that many readers are looking for training springboard, and also many athletes need instruction in proper execution of the exercises. I created my own target = "_self" jump training center> with several program options and workout videos to help meet this need. Recently I decided to make this site free for all. I hope it is useful to you.

About the Author

Daniel Back is an aspiring athlete and trainer. He has personally reached a 43-inch vertical and created a site called Free to Fly, so he can help others increase their athleticism as well.

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