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Sports training and physical preparation to increase performance must be directed according to the physiological and muscular demands that are requested during their development. Cinderella diet plan apple. In dozens of sports disciplines a certain ability in vertical jump is required to be able to successfully carry out the rest of the technical-tactical tasks: basketball, volleyball, handball and even soccer in certain actions.
".ucfirst($data[randkey]).". The objective of this article is to review the literature about the methodologies that aim to increase the vertical jump and the main characteristics of each of them (intensity, volume, frequency, exercises)
The vertical jump is also used in many tests and competitions to assess physical condition, as it is a reliable indicator of general muscle power.
Today we will see the technique and the best exercises to reach higher. If you have to take a test, you will also learn two "secrets" that will allow you to increase your vertical jump in a few minutes before the test.
Jumping is an expression of power, and power is force x speed. Therefore, we will jump higher if we improve our strength and the speed at which we can deploy it.
But power without control is useless. The correct technique represents this control. It will allow you to jump more and injure yourself less.
And in this case, the order of the factors does affect the result. Strength is the foundation, and good technique is a prerequisite:
In short, first strength and jumping technique, then speed. Once a minimum strength is achieved, a joint program (strength and plyometrics) will give better results than a program that only works one of them.
The best way to add strength to your lower body is clear: do squats.
The next question would be what kind of squat?
##desc2##. Unfortunately many trainers continue to recommend the partial squat. Some because they believe that it is safer (it is not) and others because they think that it simulates the movement of the jump better. But remember that you do not squat to work your jump technique, but to gain strength, and the best way to gain strength is with a full range of motion.
For example, this study looked at the effect of a 10-week program with three types of squat: 1) deep, 2) deep front, and 3) partial. The conclusions:
In short, don't do partial squats. If you want to improve your vertical jump, you must improve your deep squat (with the maximum range of motion that allows you to maintain good technique).
The vertical jump depends on the efficiency of the nervous system, the ability to store elastic energy in muscles and tendons and the use of the myotatic reflex.
The plyometrics improve all these components at once.
We can distinguish three types of plyometric exercises:
They all have their utility. As we will see in the next installment, I recommend using low-impact plyometrics in the warm-up or in the first exercises of the training. We will focus below on the best plyometrics with high impact and zero impact.
One of the main goals we pursue is to optimize the Stretch-Shorten (CEA) cycle.
The CEA works in the following way: when you bend down (flexing the hips, knees and ankles), your muscles and tendons stretch, charging with elastic energy, similar to what happens when you stretch a rubber band. By reversing the movement quickly, that energy is released, helping to propel you, allowing you to jump higher than if you started the movement from a static position.
Although all exercises that involve jumping or explosive movements are useful in this area, we will focus on those that have more scientific support in terms of their usefulness for vertical jump and sports that require it, such as volleyball and basketball: box jump, counter movement jump and depth/drop jump (study, study, study).
Start with a height that allows you to land in the same position that you take off. This has greater transfer to most sports.
Later incorporate higher platforms, landing in a deep squat position. The idea is to accustom the body to landing in multiple postures and situations.
According to studies like this, it is the best plyometric exercise to improve vertical jump. It is also used in many tests since, by immobilizing the arms, it isolates the power component from the lower body.
When practicing it to improve your vertical jump you can also use the version with arms to generate more momentum.
The depth jump was invented by the Russian coach Verkhoshansky and, according to many, is one of the weapons used by the Soviet bloc, in the middle of the Cold War, to master tests that required explosiveness. Another of his 'secret' weapons was steroid-free use, but let's get back to business.
As we have seen, one of the keys to the jump is the speed of the descent, which maximizes the accumulated elastic energy, the myotatic reflex and the activation of the nervous system (detail).
How to get down faster? Helping us from gravity. If we drop from a raised platform we will hit the ground faster and "bounce" higher.
There is no single technique for jumping, and you should practice in many ways. Real life doesn't always allow you to get into an optimal position for takeoff. But as far as possible, follow these guidelines:
Once the technical characteristics that define vertical jump have been broken down, we must analyze what methodologies exist to improve the performance of this aptitude. As a summary, as written above, jumping depends on muscle power (strength and speed), the elastic capacity of the muscle-tendon system, and technique.
The first step would be to know our strengths and weaknesses to know what to influence more, thus complying with the individualization of training. This can be achieved through validated tests such as Squat Jump (SJ) and Counter Movement Jump (CMJ).
According to various authors, we can clarify the orientation of training by comparing these two jumping modalities (5). If the difference is greater than 20%, it will mean that our CEA, or elastic storage capacity, is noticeable and we must orient physical training towards improving muscle strength.
If, on the contrary, the difference is less than 20%, our training should be focused on working on both qualities if we want to improve our jump.
After evaluating which physical capacity is the one that should predominate in the programming, the next step is to determine the modality of the exercises that we will include in the sessions.
Below are three of the many possible options that can integrate a specific routine to improve vertical jump in sports.
In summary, it could be stated that in order to increase the vertical jump by a few centimeters, it is necessary to assess what fitness we should improve according to the sport we practice, thanks to the SJ and CMJ test.
The methodologies to train the least developed variable will be directed towards strength and speed exercises, elastic-reactive improvement or the integration of both training modalities. The ideal is to establish an individual progression that goes from simple movements with guided exercises towards the imitation of the sports gesture to train.
Cinderella Diet Plan Apple ...
Cinderella Diet Plan Apple. Search & Find Now, Quick & Easy Answers, Learn More, Find Relevant Information. ...
Cinderella Diet Plan Apple. Search & Find Now, Quick & Easy Answers, Learn More, Find Relevant Information.
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