Ways To Enhance Your Vertical Leap
April 7, 2010 by Garth Cannon
Filed under Exercise
Introduction
A Vertical Jump is the sole use of the muscles to raise the centre of gravity of the body in the vertical plane. It dictates how high an individual can lift himself from the ground starting from a standstill. The Jump is critical in basketball, volleyball, soccer and track and field events. To determine the Vertical Jump, the person has to stand near a flat wall having a leveled surface. Then, the person has to take several jumps from a dead stop position. The distance for the highest jump from the smooth surface is more widely known as the vertical jump.
Vertical Jump Test
The Vertical Test Mat provides a correct vertical height result. In this, a waist belt is attached to the measuring tape. This tape is connected to the mat. The tape has to be set to zero and then the sportsman has to jump. The reading on the tape is the required value. The Jump test provides an idea of lower body power. An available device called as Vertec is commonly used to determine the jump. The results of the jump height test should not be compared to quantitative power measurements from tests like the 1RM power clean.
Strength
The doctrine to boost Vertical Leap is based on the presumption that power is a product of strength and speed. To enhance Vertical Jump, the sportsman must focus on manufacturing power. So, he should boost his strength and speed.
The first step to improve Vertical Jump is to increase Strength. It can be showed clearly that the majority of the force required for a jump is generated by the posterior chain composed of the calves, hamstrings, lower back, glute muscles and the quadriceps, which is part of the anterior chain. Therefore, the 2 ideal lifts are the full back squat and the dead-lift.
Speed
The second step is to raise speed. This can be done by two types – Plyometric exercises and Explosive coaching. However , these exercises have to be done after the sportsman has gained a good strength. Only after he will exert a good force, the time has to be reduced so that more power is generated. Explosive coaching includes jump squats or power cleans. Another important factor to boost Vertical Leap is the adaptability of the Achilles Tendon. This also is affecting the vertical jump and care must be brought to avoid tearing of the tendon.
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