The science behind a good jump training consists of getting the right exercise and training that is focused on allowing you in attaining your goals. Good athletes will always tell you your training gears are not mainly responsible in getting a good high jump such as an expensive pair of shoes. What you need is the proper muscular training that will bring the fast and low twitch muscle fibers come into active function in order to give you the best surge of power to get that high jump that you aim of getting. Keeping the muscles strong and agile while making your central nervous system activity highly functional are what it takes to get the best high jump over.
Balance and strength jump training
Learning how to perform a good high jump doesn't happen overnight. You need to engage in a jump training consisting of balance and strength training in order to prepare the body to do the high jump you aim of doing. It also involves preparing the body's physiologic response to high jumping, especially when you need to accelerate the body movement during a jump. To do this, it is necessary to draw out force and strength in order to have a good initiation for high jumping. Jumping high requires force, strength and balance and most importantly, the body need a consistent jump training for better conditioning for a more powerful vertical jumping.
Key exercise for effective jump training
For an effective jump training protocol, it is crucial to include the following exercises in order to obtain better results.
1. Deep squatting
Doing deep squatting exercises will provide you better acceleration for doing a vertical jump. Studies have shown that there is about 8% improvement on the vertical jump performance of athletes after a 10-week jump training consisting of deep full range squats. This type of activity aims to strengthen the gluteal and hamstring muscles that are called to perform during the initiation of a jump.
2. Squat and deadlifts
Squatting and deadlifting are effective exercises in strengthening both the gluteus and hamstring muscles that are the prime movers of the hip. The gluteus or gluteal muscle is known to increase the vertical jump performance by 40% more. The hamstring muscles that are located behind the thigh, on the other hand, is known to improve vertical jumping by 25%. Both the squatting exercise and deadlifts can improve your body's biomechanics during a jump training.
3. Depth jump training
Your jump training should consist of depth jumping, which is important in helping the body to learn how to gain the momentum on the reaction time involved when activating the lower leg muscles to catch air. This activity is usually performed by standing on a box that is about 6 to 8 inches high and then set to jump off. As your feet reach the ground, try to jump as high as you can. As you jump in an athletic position, try to recover and then begin the cycle again by stepping back again on the box to initiate another set of jump.
4. Do plyometrics
The British Journal of Sports Medicine revealed that doing plyometrics can contribute to about an 8% increase in the improvement of a vertical jump. The exercise helps to optimize the stretch shortening cycle that is involved in high jumping. With plyometrics being integrated with your jump training consisting of strength, power and flexibility exercises, you can expect maximum improvement on your counter movement jumps. Professional athletes are getting more inclined in incorporating plyometrics on their jump training for best results.
Use these basic but important exercises that can help you attain the best results out of your jump training.
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