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Vertical leap
- Thread starter hoosier
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Here's a thread that might help.
http://boards.elitefitness.com/forum/showthread.php?s=&threadid=137641&highlight=vertical+leap
http://boards.elitefitness.com/forum/showthread.php?s=&threadid=137641&highlight=vertical+leap
super_rice
New member
CCJ, you referred to the fact that doing deads helped you a lot as far as VJ goes a while back. are your talking about SLDL or just regular deadlifts?
leatherface
New member
http://boards.elitefitness.com/forum/showthread.php?s=&threadid=137641
Try that out
edit: and I just noticed its the same one that was already posted My mistake
Try that out
edit: and I just noticed its the same one that was already posted
My mistake
coolcolj
New member
In a nutshell
Get stronger, teach your body to apply this strength with speed, boost the stretch reflex and improve skill.
1) main sport exercises with added resistance - jumping with weighted vest
2) Assistance exercises
A - maximal strength - ie squats, deadlifts, overhead presses, core etc
B - Rate of force developement - olys, speed squats, med ball overhead throw jumps, pushpresses and jerks etc
C - DynamicStrength - light jumpsquats, weighted plyos, medball overhead throw jumps
D - Stretch shortening cycle - plyos, depth jumps, alttitude drops, power jerks, medball again etc
Eccentric strength as well -> depth jumps, alttitude drops
Get stronger, teach your body to apply this strength with speed, boost the stretch reflex and improve skill.
1) main sport exercises with added resistance - jumping with weighted vest
2) Assistance exercises
A - maximal strength - ie squats, deadlifts, overhead presses, core etc
B - Rate of force developement - olys, speed squats, med ball overhead throw jumps, pushpresses and jerks etc
C - DynamicStrength - light jumpsquats, weighted plyos, medball overhead throw jumps
D - Stretch shortening cycle - plyos, depth jumps, alttitude drops, power jerks, medball again etc
Eccentric strength as well -> depth jumps, alttitude drops
coolcolj
New member
super_rice said:
I don't recall saying that, but they all help, they strengthen the hip extension muscles. But a powerlifter style deadlift is less useful.
The snatch grip deadlift is best in terms of foundational strength in the hip extension muscles. Because you "squat" the weight up rather than pull on the bar in a powerlifter style deadlift. Also the ROM is longer
Romanian deadlift is good too. Add some snatch/clean pulls for the speed strength aspect as well.
Go up on your toes as well on all of em, might as wlel work the calves while your at it
coolcolj
New member
delldell2 said:
Snatch high pulls, that Chad Ikei clip has it, he even explains it
Although pulled it to the sternum would be considered medium, high is like shoulder to chin height - you have to lean back though to get it up there. Basicly it's like doing a powersnatch with a weight heavy enough so it doesn't go all the way up. No arm pulling either, let the bar float up there from leg/hip power.
would be more B, no quite fast enough for C.
I read a good book about how doing the correct technique for doing verticals can increase the jump by up to 20%.
Basically it says start with your hands as far behind your back and when you go to jump swing them forward as fast as possible. It also says start straight then drop into it and explose up.
If none of that makes any sence i can get the book again and copy out what it says exactly.
Basically it says start with your hands as far behind your back and when you go to jump swing them forward as fast as possible. It also says start straight then drop into it and explose up.
If none of that makes any sence i can get the book again and copy out what it says exactly.
super_rice
New member
yes i second that.
please do
also, could you include the name of the book?
please do
also, could you include the name of the book?
hoosier
New member
Thanks for all of the replies, I have been training for 8 yrs now. I am 6'3 and down to 230#'s. During the peak of my training I was up to 265. I recently decided to lean out and change my weight training goals. I started playing hoops again a couple nights a week, and can no longer dunk a ball like I could in high school. I will try some of the specific training and let you know when i can soar like Sir Michael again....haha
Thanks again for your help, there is alot more valuable information than i had expected.
Thanks again for your help, there is alot more valuable information than i had expected.
yes i will post it tomorrow i promise, just its 1-30am at the moment and i have a tryout in the morning and cant sleep.
This is the book - http://www.amazon.co.uk/exec/obidos/ASIN/0880118466/ref=sr_aps_books_1_1/026-7901669-3698864
I also have ready one of the author's brother books. Thats what i have adopted as my training regime.
http://www.amazon.co.uk/exec/obidos/ASIN/0873226437/ref=pd_bxgy_text_2_cp/026-7901669-3698864
This is the book - http://www.amazon.co.uk/exec/obidos/ASIN/0880118466/ref=sr_aps_books_1_1/026-7901669-3698864
I also have ready one of the author's brother books. Thats what i have adopted as my training regime.
http://www.amazon.co.uk/exec/obidos/ASIN/0873226437/ref=pd_bxgy_text_2_cp/026-7901669-3698864
Mechanics of Vertical Jumping(taken from the book jumping into plyometrics)
Vertical jumping is a component of most sport activities. It is often taken for granted that an athlete instinctually knows how to jump Vertically. In actuality, jumping vertically is a skill that can and should be tought to athletes. If we examine the even a little more closely we find that the jump is preceded by a countermovement, in which the centre of gravity(C of G) drops rapidly. This is seen as a flexing of the hips, knees, and ankles of an athlete. The trunk tilts slightly forward and the arms are pulled to a position behind the midline of the body. Prior to the vertical movement of the body, there is a rapid extension of the hips, knees, and ankles, which is largely the result of force developed by the arms and legs. The arms should be brought forward rapidly and allowed to travel to a position above and in front of the shoulders. The quick bend of the knees which lowers the C of G is accompanied by moving the arms into a position where the shoulders are extended and the arms are behind the athlete. This position of the arms allows the athlete to develope force which is directed into the ground as the arms come forward. Interestingly enough, once the arms pass the midline of the body they can no longer develope force that will help achieve overall height. Past this point they are only able to decelerate, and this allows the body to begin liftoff. Therefore, it is important to get the arms as far back and as straight as possible for maximum force development. The more the arms bend at the elbow the faster they will come through, but the less they will contribute to overall force development. A practical view of this is to compare the arm swing of elite triple jumpers versus that of elite high jumpers. Where maximum force is important for the triple jumper, high jumpers useing the flop technique must rely more on arm speed to effectively carry out their technique.
Research by Everett Harman, PhD, et al. (1991) at the U.S. Army Research Institute of Environmental Medicine has shown that the countermovement is crucial to development of force and can contribute up to six percent of the total jump height. B]The arms can increase the overall jump height by as much as 21 percent.[/B] It was concluded that the arms developed their positive effect by exerting downward force on the body as they swung through in the early phase of the jump and kept the body in a position such that the quadriceps and gluteus muscles could exert force over a longer period of time. It was also concluded that since the countermovement did not contribute that significantly to jump height, many sport situations may not require a countermovement in order for the athlete to be effective. If speed of movement and reaction time is more crucial, such as in a volleyball block, the athlete may be just as effective by simply starting the jump with the knees bent. In other words, if an athlete does not need to attain maximum height a no-countermovement will clearly be more effective.
Due to the arms' large contribution to overall jump height it appears that strengthening these areas through resistance training exercises would be an important component of all jump training programs. Some of these exercises seen as important in the development of the arms for jumping include the following
1 - Reverse Pull-downs
2 - Tricept dips
3 - Shoulder swings
4 - Straight arm latteral pull downs
5 - seated rows
6 - Backwards Medicin ball throws
7 - Underhand medicin ball throws
Hope you get some benefit out of this. oh and Karma is welcome too
Vertical jumping is a component of most sport activities. It is often taken for granted that an athlete instinctually knows how to jump Vertically. In actuality, jumping vertically is a skill that can and should be tought to athletes. If we examine the even a little more closely we find that the jump is preceded by a countermovement, in which the centre of gravity(C of G) drops rapidly. This is seen as a flexing of the hips, knees, and ankles of an athlete. The trunk tilts slightly forward and the arms are pulled to a position behind the midline of the body. Prior to the vertical movement of the body, there is a rapid extension of the hips, knees, and ankles, which is largely the result of force developed by the arms and legs. The arms should be brought forward rapidly and allowed to travel to a position above and in front of the shoulders. The quick bend of the knees which lowers the C of G is accompanied by moving the arms into a position where the shoulders are extended and the arms are behind the athlete. This position of the arms allows the athlete to develope force which is directed into the ground as the arms come forward. Interestingly enough, once the arms pass the midline of the body they can no longer develope force that will help achieve overall height. Past this point they are only able to decelerate, and this allows the body to begin liftoff. Therefore, it is important to get the arms as far back and as straight as possible for maximum force development. The more the arms bend at the elbow the faster they will come through, but the less they will contribute to overall force development. A practical view of this is to compare the arm swing of elite triple jumpers versus that of elite high jumpers. Where maximum force is important for the triple jumper, high jumpers useing the flop technique must rely more on arm speed to effectively carry out their technique.
Research by Everett Harman, PhD, et al. (1991) at the U.S. Army Research Institute of Environmental Medicine has shown that the countermovement is crucial to development of force and can contribute up to six percent of the total jump height. B]The arms can increase the overall jump height by as much as 21 percent.[/B] It was concluded that the arms developed their positive effect by exerting downward force on the body as they swung through in the early phase of the jump and kept the body in a position such that the quadriceps and gluteus muscles could exert force over a longer period of time. It was also concluded that since the countermovement did not contribute that significantly to jump height, many sport situations may not require a countermovement in order for the athlete to be effective. If speed of movement and reaction time is more crucial, such as in a volleyball block, the athlete may be just as effective by simply starting the jump with the knees bent. In other words, if an athlete does not need to attain maximum height a no-countermovement will clearly be more effective.
Due to the arms' large contribution to overall jump height it appears that strengthening these areas through resistance training exercises would be an important component of all jump training programs. Some of these exercises seen as important in the development of the arms for jumping include the following
1 - Reverse Pull-downs
2 - Tricept dips
3 - Shoulder swings
4 - Straight arm latteral pull downs
5 - seated rows
6 - Backwards Medicin ball throws
7 - Underhand medicin ball throws
Hope you get some benefit out of this. oh and Karma is welcome too
well i am 6'3 and i am right now able to get up there and hang on the fuckin rim but not yet get the dunk going.......however i used to only be able to barely touch it, i think dunkin is possdible if i learn correct technique and really work on the leg shit.
coolcolJ what do u mean cant use arms when dunking.
its the arms that do the dunking, they need to be outsretched upwards and a bit forward im assuming.
being able to palm the ball fully would really EREALLY help dunks.
coolcolJ what do u mean cant use arms when dunking.
its the arms that do the dunking, they need to be outsretched upwards and a bit forward im assuming.
being able to palm the ball fully would really EREALLY help dunks.
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