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Hey guys and welcome back to the Workout show
with me Rob Riches filmed exclusively for Prozis TV.
Today I am out of the studio
and have come to the Academy of Speed to take a look at vertical jump.
Now power is an important element of any physical training.
Regardless of the sport or even if you are just training
to improve your overall body and looks
Power will help strengthen your legs
and build some speed and endurance into that
that will allow you to progress in the gym or out on the track.
So follow me and lets go and take a look at how to improve
your vertical jump.
Right then
before starting any jumping
you have got to make sure you are pretty much warmed up so,
I have spent a couple of minutes just lightly jogging around the track
If you don’t have an indoor running track to use,
then a treadmill or just some kind of ballistic stretches
that will get the body moving and this could be kind of jogging on the spot,
Doing a couple of knee grabs and then getting down on the floor
and doing some hip circles to really open out the gate in the hip
and get the knees, ankles and hip joints all working.
Once you are warmed up you can move over to the box jump
a platform or basically anything that will allow you to step or jump onto it.
That has a wide enough platform.
What we are going to be doing is really simple a warm up,
just a step up and step back down.
So to go through the technique,
Lets do one foot first. Step up,
extend the leg, hips forwards
and I am going to step that same leg back down and then repeat.
Up,
hips come forwards…
Now once we have that in place we can progress onto the actual jump.
This is where we start with out feet about shoulder width apart,
we sit down hips back into a squat position and our hands come back.
Now when we push up, we project our arms forward,
they allow for some of that vertical height and at the same time pop our hips forwards
And push our heels through the ground as though
we are actually pushing through the ground,
this will apply some of that force and allow us to leap upwards into the air.
Now once we are up,
we need to then bring our knees as close to our chest as we can,
to allow us to move forwards and get some height and to be able to land.
And then the landing, as you will see we want to land softly without making noise
so not heavy footed, on the sweet spot.
And the sweet spot,
Is just below the toes,
where if you are kind of just jogging on the spot you are always on that sweet spot.
So lets put all of that into action and build up to a jump.
Pretty simple.
But how do we progress this up
building up and higher to some larger jumps?
Well this is where technique really comes in
and the first way we can do this is build up some power and strength in the legs.
Adding some resistance to that jump will help.
So if I move over to a bigger jump.
Now of course
when holding any weight
we cant use our arms
as a projectile to swing upwards,
So we have to rely more on the legs.
But much in the same way that boxers
over train
during their training,
to really be ready for that fight…
we are building all the power in our legs
to be able,
To get that higher height that we need.
So lets move it on.
Now once you start getting confident
with the height you can jump,
making sure you can at least clear
A couple of inches before you land down,
we can then build up to the bigger platforms, this one is 36 inches
The next one up goes up to about 48 inches
and then we have got these mats here to increase them by about half an inch each time.
But before I attempt to do the big jump,
Lets turn it around and have a look at our vertical leap.
If you think about it there are basically 2 elements to how high you can jump.
One is how high can you jump up to.
And the other one is how can you jump and reach
So this really does test your vertical leap ability
which is a big factor when it comes to leaping in sports. Definitely basketball,
but even sports like tennis having to leap. And of course,
In the gym and out on the field. Football, rugby,
anything to do with track and field where your coordination and your agility needs to be quick.
So lets see if all of the training both in the gym
and on the platforms will allow me to jump high.
Now I am a heavy guy about 185-190lbs give or take
so to get all of that weight several feet
Up into the air is going to require a lot of power
and that comes from not just my legs, but my whole body.
Torso especially and my arms so this really is a full body exercise
and it pushes me to about 90 percent of my maximum effort.
So, once I have done my best I need to rest for about 2 minutes.
Anyway, with that said lets see what I can do.
Well, that seemed to hit the top
and as you can see here we have got it set at about 7ft 6inches.
So you know what just out of curiosity, before we move onto
the big jump lets take it up another 6inches.
Now I said I need about 2 minutes to rest but
I am feeling good. Lets just see what I can do.
That’s about 5 down from the top at an extra 6inches high.
So now that gives me a level, pretty much a ceiling level, to how high I can jump.
Which now means putting together all my training both in the gym and on the platforms,
I can now start to improve my jump and see if this training really does work.
Lets move onto the jump.
With the vertical jump looking set,
lets start to add some of these mats onto our 36inch platform.
Well, that is pretty much all of the mats we have here.
And that probably takes it up to about 46 inches.
So 3 main elements remember,
feet shoulder width apart,
sit down into the squat, hands they come back
and then when we put it all together
Hands come forwards,
hips pop up onto our sweet spot,
we leap up.
Only one way to test it and that’s jump.
And there we have it,
that’s all there is to it jumping high.
Give it a try,
You know what if you film it or you take a picture,
post that onto the Prozis Facebook wall and see if you can beat
46/48inches and the challenge will be on.
I am Rob Riches join me next time
on the Workout Show here on Prozis TV.
See you then.