Vertical Jump Mechanics
The vertical jump is one of the most popular sports activities among young people. It is very useful for various reasons, including exercise, health benefits, athletic performance and many other things. There are several types of vertical jumps: high jump; power jump; agility jump; long jump and short hop. Each type has its own advantages and disadvantages.
High Jump – High jumping is the most common type of vertical jump. It involves jumping from a height above your starting point. The main advantage of high jumps is that they allow athletes to test their strength and endurance at different heights without risk of falling down or injuring themselves. They also improve coordination, balance and coordination skills which will benefit them in all kinds of sports such as basketball, football, soccer etc.
Power Jump – Power jumps involve jumping up with a specific weight attached to your feet. The main advantage of power jumps is that they require less strength than high jumps, but they are not as effective in terms of speed and distance because it requires a lot of effort. Power jumps may be used for improving the athlete’s strength and endurance during training or competition.
Agility Jump – Agility leaps involve jumping over obstacles such as ropes, poles, boxes etc., while keeping your body still. The main advantage of agility jump is that they train the sportsman to ward off obstacles while jumping which can be important in real life situations.
Long Jump – Long jump involves jumping with maximum reach and flying as far as you can. The main advantage of long jumps is that they train the body for flight and improve running, jumping and endurance skills which will be useful in other track events such as sprinting, 100m etc.
Short Hop – Short hops involve jumping up from one foot with a very short run-up. The main advantage of short hopping is that they are easy to perform and require very little space. They develop the ability to jump high in minimum time which is important for sports such as basketball etc.
Best Way To Increase Vertical Jump
The best way to increase vertical jump is to integrate plyometric training into your workout routine. You can also aim to eat food that provides your body with more energy and helps you to improve your performance.
1. Plyometrics Training
This training involves stretching the muscles to their maximum limit and contracting them immediately to improve the elasticity of the tendons and make them more flexible. The following are some exercises you can perform:
You can use stairs, hurdles, trampolines, etc. for performing plyometric jumps.
You should begin with a single leg stretch followed by a hop. Slowly increase the length and height of your jumps to prevent any injury.
You can combine long jumps with sprints on flat ground to improve your running technique and gain more momentum.
You can also do lunges while carrying a heavy bag to improve your overall strength.
2. Eat Foods That Improve Performance
Food is very important when it comes to exercise, sports and physical activity. The foods you eat can determine how strong and fit your body is, along with the results you get from training and exercises. The following are some of the best foods that will provide you with enough energy to improve your vertical jump:
You should include carbohydrates such as whole grains, vegetables and fruits in your diet since they provide your body with enough energy to keep you going during physical activities.
Foods that are rich in protein such as meat, chicken, fish, etc. are especially important if you are involved in strength training. They help to build and repair muscles which is vital for gaining more power and improving vertical jump.
Foods that contain omega-3 fatty acids such as fish oil improve the elasticity of tendons and make them more flexible. This, in turn, reduces the stress on your muscles, tendons and bones which helps to prevent injuries during physical activity.
3. Improve Your Performance
After working on your basics and training hard, you also need to focus on some other aspects of your performance to get the best results. You should consider the following points to improve your vertical jump:
If you have access to a gym, you should try to gain access to a machine known as the “Vertimax”. It is one of the best tools for improving vertical jump since it allows a person to perform multiple jump attempts in a short period of time.
You should also consult a professional trainer at your gym or look online to find out about plyometric training. This kind of training can help you to improve your vertical jump significantly in a short period of time.
Most athletes are able to jump higher when they push off one foot rather than two. You should, therefore, focus on training the muscles you use for jumping and make them stronger so that you can jump higher using this method during games and competitions.
4. Be Confident
Confidence is another vital aspect of vertical jump training that is often neglected by athletes. If you don’t believe that you can jump higher or improve your vertical, then you most likely won’t succeed no matter how hard you train or how good your basic abilities are. You should, therefore, build up your self-confidence and have belief in yourself.
The most common problem that prevents athletes from succeeding in their sport is a lack of self-confidence. If you aren’t confident that you can master your sport and succeed, then you most likely never will.
You should work on your self-confidence if you aren’t very confident. Here are some ideas that can help:
Visualization is a very effective method that can be used by almost anyone to build up their self-confidence and achieve their goals in a short period of time. You should practice visualizing yourself doing really well in your sport and focus on the feelings that you have while doing so.
You should picture yourself jumping as high as you can and attaining the goals that you want to achieve. Try to feel the excitement, joy and passion that you will feel when you finally jump as high as you need to in real life.
A great way to boost your confidence is by associating with successful athletes or other people who are extremely confident in their abilities. Being with these people can subconsciously affect your thinking and make you more confident in your abilities.
It helps if you read books written by successful people in your sport, or watch interviews of them on TV. Just being in their presence will help you to build up your confidence.
I hope you find these tips helpful to improve your vertical jump. Remember that it is essential to keep a positive attitude and believe in yourself if you want to succeed. Good luck!
Sources & references used in this article:
Short-term effects on lower-body functional power development: weightlifting vs. vertical jump training programs by V Tricoli, L Lamas, R Carnevale… – The Journal of Strength …, 2005 – researchgate.net
Identification of kinetic and temporal factors related to vertical jump performance by JJ Dowling, L Vamos – Journal of applied …, 1993 – journals.humankinetics.com
Mastery of fundamental movement skills among children in New South Wales: prevalence and sociodemographic distribution by AD Okely, ML Booth – Journal of science and medicine in sport, 2004 – Elsevier