Posted on January 18, 2010.
How can I increase my vertical jump? (Much)? I need to increase my vertical jump like crazy. Recently, I put in gymnastics and acrobatics, so I really need the results are fast and permanent. What is the best way to do it safely and quickly? Keep in mind that I do not have access to special equipment or tools other than those found in a gym.
lot of leg exercises:
squats and power cleans.
This is certainly the best option! Combining weight training with plyometric training.
Studies show that a plyometric program that runs a program of weight training produces optimal results.
One last point ... a training program to increase vertical jump performance should not only focus on the development of your leg power. It has been demonstrated that the weapons will contribute an average of 10% at take-off speed during a jump!
To summarize ... What is the best way to increase the performance jump vertical?
If you're new to strength training program weight training base will increase vertical jump power safely and efficiently (see below for details).
If you have already done a bit of weight and are driven by time, add a little muscle dynamic exercise to your routine (see below).
If you have the time and commitment, a program combining weight training with plyometric training program for best results.
Plyometrics refers to exercise that enables a muscle to reach maximum force in the shortest time (3). The muscle is loaded with an eccentric (lengthening) action, followed immediately by a concentric (shortening) action.
A very simple and quick to demonstrate the effect of stretch-shortening cycle is to make two vertical jumps. During the first vertical jump of the athlete bend the knees and hips (eccentric muscle action or pre-stretching) and is semi-squat position for 3-5 seconds before jumping in a vertical (concentric contraction) as high as possible. The 3-5 second delay increases the phase damping.
On the second jump of the athlete bend the knees and hips at the same level, but immediately jumps up immediately. This keeps the phase damping to a minimum and makes the best use of stored elastic energy. The second jump will be higher.
Is it really that plyometric training effective?
By using the stretch-shortening cycle, the movements can be more powerful and explosive. Plyometrics is simply a set of exercises designed to stimulate the series elastic component, again and again - preferably in movements that resemble those that the athlete's sport. But what effect does long-term practicing plyometrics have on the body and performance?
A variety of studies show that plyometric training can improve performance in vertical jump, long jump, sprinting and cycling sprint. It also seems that a relatively small amount of plyometric training is necessary to improve performance in these tasks. Just one or two types of plyometric exercise done 1-3 times per week for 6-12 weeks can significantly improve engine performance (13,14,15,16,17,18,19). In addition, only a small amount of volume is necessary to make these positive changes ie 2-4 sets of 10 repetitions per session (14,16) or 4 sets of 8 repetitions (15).
get a stool .... make a mark on a pillar or a porch beam or tree that you know you can not make a leap. Try to jump and reach the mark after a .. then (perhaps days, perhaps weeks), you'll be able to do it ... it's even more emotional if you wear ankle weights while doing it. *** ATTENTION: You will need to keep with it .... otherwise your muscles lose strength again.
Jumping is like bench pressing ... you do not start w / £ 400 you have to work for it and once you have to work to stay.
swimming! it helps you gr.
