Vertical leap



  • Merry Easter,

    I want to increase this, anyone got any tips WITHOUT doing squats ?

    thinking of downloading one of those jumping type programmes off the net to be honest but if anyone has some helpful hints I'm all ears.



  • Whatever anyone else tells you, and I'm sure there will be some good ideas, I'd say do some stair climbing (slow first, then faster later) and stretching calves-to strengthen your archilles.
    You could try doing lots of jump assisted pull ups in a row. E.g. crouch down, jump up, complete pull up, down again.
    Heh, I'll be back when I figure out how I can include dips in a relevant way.



  • why without doing squats?

    Jump squats (unweighted) would no doubt do a good job, as I expect your burpees would too.

    I have a 10kg Medcine ball that I do 'squat thrusters' with, that would also help the explaosiveness needed, but again doesnt really fit your 'without squats' criteria...



  • get some new sneakers.....
    [url="http://www.athleticpropulsionlabs.com/"]http://www.athleticpropulsionlabs.com/[/url] you'll get 10cm of extra leap with some APL's on ya feet.

    [b] Optimal muscular coordination strategies for jumping.[/b]

    [color=#000000][font=arial, helvetica, clean, sans-serif][size=1][url="http://www.ncbi.nlm.nih.gov/pubmed?term=Pandy MG[Author]&cauthor=true&cauthor_uid=2026629"]Pandy MG[/url], [url="http://www.ncbi.nlm.nih.gov/pubmed?term=Zajac FE[Author]&cauthor=true&cauthor_uid=2026629"]Zajac FE[/url].[/size][/font][/color]

    [color=#000000][font=arial, helvetica, clean, sans-serif][size=1][b] Source[/b]

    Mechanical Engineering Department, Stanford University, CA 94305-4021.[/size][/font][/color]

    [color=#000000][font=arial, helvetica, clean, sans-serif][size=3][b] Abstract[/b]

    This paper presents a detailed analysis of an optimal control solution to a maximum height squat jump, based upon how muscles accelerate and contribute power to the body segments during the ground contact phase of jumping. Quantitative comparisons of model and experimental results expose a proximal-to-distal sequence of muscle activation (i.e. from hip to knee to ankle). We found that the contribution of muscles dominates both the angular acceleration and the instantaneous power of the segments. However, the contributions of gravity and segmental motion are insignificant, except the latter become important during the final 10% of the jump. Vasti and gluteus maximus muscles are the major energy producers of the lower extremity. These muscles are the prime movers of the lower extremity because they dominate the angular acceleration of the hip toward extension and the instantaneous power of the trunk. In contrast, the ankle plantarflexors (soleus, gastrocnemius, and the other plantarflexors) dominate the total energy of the thigh, though these muscles also contribute appreciably to trunk power during the final 20% of the jump. Therefore, the contribution of these muscles to overall jumping performance cannot be neglected. [b]We found that the biarticular gastrocnemius increases jump height (i.e. the net vertical displacement of the center of mass of the body from standing) by as much as 25%[/b]. However, this increase is not due to any unique biarticular action (e.g. proximal-to-distal power transfer from the knee to the ankle), since jumping performance is similar when gastrocnemius is replaced with a uniarticular ankle plantarflexor.[/size][/font][/color][color=#000000][font=arial, helvetica, clean, sans-serif][size=3]

    [b] [/b][/color] [J Biomech. 1992]

    work on your gastrocnemius: better known as your calf muscle. Especially if you have skinny little pins , that'd be a good starting point.

    [img]http://upload.wikimedia.org/wikipedia/commons/thumb/8/8e/Gastrocnemius.png/250px-Gastrocnemius.png[/img]



  • Jumping lunges ?
    The other one I do is to pick a point.. Then jump and hit that spot in 50 consecutive jumps.. Heels shouldn't touch the ground..
    Do 3 sets of that.. I usually superset it with calf raises and it kills me



  • Ankle jumps and jumping knee raises.



  • [quote name='MN5' timestamp='1364700297' post='356187']
    Merry Easter,

    I want to increase this, anyone got any tips WITHOUT doing squats ?

    thinking of downloading one of those jumping type programmes off the net to be honest but if anyone has some helpful hints I'm all ears.
    [/quote]

    Bro, you know white men don't jump!



  • [quote name='Paekakboyz' timestamp='1364768475' post='356306']
    Bro, you know white men don't jump!
    [/quote]
    What you just assume I'm white ? aw right....you've met me in the flesh, numerous times......carry on. Will give mimics work out a go though, sounds nasty...


Log in to reply