How to Combat Insufficient Contraction Speed
There are many times when a body which is capable of sufficient strength cannot produce that strength in the time necessary for a vertical jump. There are two ways to combat this:
1. Greater max strength mostly means that the strength you can demonstrate in.2 seconds or less will also go up. So even if you still don't reach max strength in under .2 seconds, you can still reach a greater strength because your max strength is actually higher.
2. Agility and rate of force development drills, and a tapering off of any exercises that will train a slower rate of force development, will help you discover the strength you already have but are not presently capable of demonstrating in short bursts.
I hope that seeing "how to jump higher" through the lens of contraction speed will help you to break down the goals and athletic qualities you need to achieve. Some principles might seem overly simple, but I present them that way so you know what you are up against by way of strength and agility, and how it needs to relate to your training strategy.
The required amount of strength must be achieved to reach your maximum vertical. You must then learn to tap into that strength as much as you can during the .2 seconds of a vertical jump. This is best executed through a focus on strength and a combination of quickness and plyometrics, proceeded by a focus on quickness and maintaining the required strength. Putting it all together can be tricky, but it is worth it.
Want to discover the best vertical jump program you can use to effectively train your vertical jump heights?
Click here: Best Vertical Jump Training Programs
Related articles: Jacob Hiller's Jumping Manual, Free Vertical Jump Training
...
Article By Jacob Hiller: Jacob Hiller is the creator of a bestselling vertical jump program "The Jump Manual", and he is considered one of the world's foremost authorities on vertical jump training. Click on the following link to visit his website: Jacob Hiller's Jump Manual
Showing posts with label how to jump higher. Show all posts
Showing posts with label how to jump higher. Show all posts
Monday, 5 July 2010
Saturday, 3 July 2010
When Should I Start Doing Plyometrics? - Vertical Jump Training Tips and Tricks
When Should I Start Doing Plyometrics?
Many vertical jump programs go wrong because they think the focus should only be strength when starting to train the vertical. While this can lead to improvement, it WILL NOT lead to the fastest improvements possible.
You still want to increase or at least maintain the contraction speed you can already do. You can do this by combining a strength focus with agility and plyometrics.
But wait! Have you heard from every "expert" that you have to squat 1.5 times your weight to even do plyometrics? This is not true. Your strength levels might dictate the intensity of plyometrics you might be able to perform, most (if not all) athletes at any strength level can profit from some type of plyometric training.
And actually, if you are performing in your sport then you are already doing plyometrics. Does this mean if you can't squat 1.5 times your body weight, you shouldn't be playing basketball, volleyball, or whatever your sport is? No.
There are easy ways to find out what level of plyometrics intensity is best for you, but the idea that that you are "unfit" for plyometric activity if you cannot squat 1.5 times your weight was most likely made up by someone who wanted to protect themselves from legal liability if the program injured someone, and thus perpetuated by every supposed trainer afterwards.
To be fair, improper use of plyometrics can be bad for the joints, but this is totally different from saying that if you cannot squat 1.5 times your weight, you cannot do plyometrics.
Want to discover the best vertical jump program you can use to effectively train your vertical jump heights?
Click here: Best Vertical Jump Training Programs
Related articles: Jacob Hiller's Jumping Manual, Free Vertical Jump Training
...
Article By Jacob Hiller: Jacob Hiller is the creator of a bestselling vertical jump program "The Jump Manual", and he is considered one of the world's foremost authorities on vertical jump training. Click on the following link to visit his website: Jacob Hiller's Jump Manual
Many vertical jump programs go wrong because they think the focus should only be strength when starting to train the vertical. While this can lead to improvement, it WILL NOT lead to the fastest improvements possible.
You still want to increase or at least maintain the contraction speed you can already do. You can do this by combining a strength focus with agility and plyometrics.
But wait! Have you heard from every "expert" that you have to squat 1.5 times your weight to even do plyometrics? This is not true. Your strength levels might dictate the intensity of plyometrics you might be able to perform, most (if not all) athletes at any strength level can profit from some type of plyometric training.
And actually, if you are performing in your sport then you are already doing plyometrics. Does this mean if you can't squat 1.5 times your body weight, you shouldn't be playing basketball, volleyball, or whatever your sport is? No.
There are easy ways to find out what level of plyometrics intensity is best for you, but the idea that that you are "unfit" for plyometric activity if you cannot squat 1.5 times your weight was most likely made up by someone who wanted to protect themselves from legal liability if the program injured someone, and thus perpetuated by every supposed trainer afterwards.
To be fair, improper use of plyometrics can be bad for the joints, but this is totally different from saying that if you cannot squat 1.5 times your weight, you cannot do plyometrics.
Want to discover the best vertical jump program you can use to effectively train your vertical jump heights?
Click here: Best Vertical Jump Training Programs
Related articles: Jacob Hiller's Jumping Manual, Free Vertical Jump Training
...
Article By Jacob Hiller: Jacob Hiller is the creator of a bestselling vertical jump program "The Jump Manual", and he is considered one of the world's foremost authorities on vertical jump training. Click on the following link to visit his website: Jacob Hiller's Jump Manual
Friday, 2 July 2010
What is the Correct Formula For Vertical Jump Power? - Vertical Leap Training
What is the Correct Formula For Vertical Jump Power?
There is a lot of misconception about the following formula:
Velocity x Force = Power
This is the correct formula for power, not the formula regarding vertical jump. Let me explain.
The vertical leap happens very quickly (approximately 2/10 of a second). There is a requisite amount of time that this power needs to take place so the body can be propelled off the ground. With regards to the POWER formula, velocity can be very low and force can be very high, and the resulting power would be high. This does not work in vertical jump because there would be no vertical jump.
Example 1: Let's take the strongest man in the world. We'll call him Fedor. Let's multiply his strength by 10. But there is a problem: his movements are slow! It takes him four seconds to fully contract his legs. He's got a lot of strength, but very little quickness, although his force level makes his power output simply incredibly. Unfortunately, he isn't even leaving the ground. His output power is still awesome!
Example 2: Willy is a basketball player. He's eleven years old, and can't even do a squat with his backpack on! He isn't too fast, but even with his ten-pound backpack, he has a vertical jump of fourteen inches, which isn't exactly impressive.
In this scenario, Fedor's power output is greater than Willy's, but Fedor isn't even getting off the ground while Willy is!
Okay, I know this is a fake example and you're probably thinking that someone who can squat that much would jump high, but the point I'm trying to make is that power output does not mean a higher vertical jump.
What matters in a vertical jump is contraction time.
Want to discover the best vertical jump program you can use to effectively train your vertical jump heights?
Click here: Best Vertical Jump Training Programs
Related articles: Jacob Hiller's Jumping Manual, Free Vertical Jump Training
...
Article By Jacob Hiller: Jacob Hiller is the creator of a bestselling vertical jump program "The Jump Manual", and he is considered one of the world's foremost authorities on vertical jump training. Click on the following link to visit his website: Jacob Hiller's Jump Manual
There is a lot of misconception about the following formula:
Velocity x Force = Power
This is the correct formula for power, not the formula regarding vertical jump. Let me explain.
The vertical leap happens very quickly (approximately 2/10 of a second). There is a requisite amount of time that this power needs to take place so the body can be propelled off the ground. With regards to the POWER formula, velocity can be very low and force can be very high, and the resulting power would be high. This does not work in vertical jump because there would be no vertical jump.
Example 1: Let's take the strongest man in the world. We'll call him Fedor. Let's multiply his strength by 10. But there is a problem: his movements are slow! It takes him four seconds to fully contract his legs. He's got a lot of strength, but very little quickness, although his force level makes his power output simply incredibly. Unfortunately, he isn't even leaving the ground. His output power is still awesome!
Example 2: Willy is a basketball player. He's eleven years old, and can't even do a squat with his backpack on! He isn't too fast, but even with his ten-pound backpack, he has a vertical jump of fourteen inches, which isn't exactly impressive.
In this scenario, Fedor's power output is greater than Willy's, but Fedor isn't even getting off the ground while Willy is!
Okay, I know this is a fake example and you're probably thinking that someone who can squat that much would jump high, but the point I'm trying to make is that power output does not mean a higher vertical jump.
What matters in a vertical jump is contraction time.
Want to discover the best vertical jump program you can use to effectively train your vertical jump heights?
Click here: Best Vertical Jump Training Programs
Related articles: Jacob Hiller's Jumping Manual, Free Vertical Jump Training
...
Article By Jacob Hiller: Jacob Hiller is the creator of a bestselling vertical jump program "The Jump Manual", and he is considered one of the world's foremost authorities on vertical jump training. Click on the following link to visit his website: Jacob Hiller's Jump Manual
Why Nearly Every Athlete Should Start With a Base of Strength in Vertical Leap Training
Why Nearly Every Athlete Should Start With a Base of Strength in Vertical Leap Training
There is a lot of misunderstanding surrounding the following formula:
Velocity x Force = Power
This is the correct formula for power, not the formula regarding vertical jump.
Now before you start telling me that this goes against everything you have ever heard, give me a chance to prove to you that what you have heard concerning this is wrong, or at the very least confusing.
To illustrate this, I will present the example of two catapults.
Catapult A: This catapult can hold 100 pounds of strength while the swing speed is 30 mph.
Catapult B: This catapult can hold 500 pounds of strength and the swing speed is also 30 mph.
Object to be thrown: Golf ball (less than a pound).
Now which catapult will throw the golf ball further? The strong one, right? Wrong!
The golf ball is so light that both catapults will launch the ball at the same speed. The amount of strength the catapult has makes no difference whatsoever.
Once strength has overcome the resistance as to achieve maximum capable swing speed, more strength will not increase your vertical jump.
I will explain using the same catapults mentioned earlier, except instead of a golf ball, imagine if we were throwing a 90-pound cannon ball. Which catapult is going to throw it further?
In this situation, Catapult A is not going to be able to produce the 30 mph speed that it is capable of because the cannonball's resistance is slowing the speed.
Catapult B, however, will get very close to 30 mph because it will not be effected as much by the cannonball's high resistance.
My point?
Strength is helpful for contraction time. While you may be capable of much faster contraction times, you may not have enough strength to overcome the resistance of your own weight.
Let's say we took away the resistance of your body weight. Yes, your contraction times would increase, but this only means that you need to be stronger to perform with the resistance of your own weight! This is good news because it means that focusing on strength training will certainly lead to a greater vertical jump, if your weight does not increase too much. Most athletes are capable of faster contraction times, but lack the strength necessary to overcome the provided resistance.
To further illustrate this point. Let's hand you a cannonball. Now...jump! You would see that your contraction speed would be dramatically slowed down, not including the fact that gravity is holding you down even more! This is why nearly every athlete should start with a base of strength.
Want to discover the best vertical jump program you can use to effectively train your vertical jump heights?
Click here: Best Vertical Jump Training Programs
Related articles: Jacob Hiller's Jumping Manual, Free Vertical Jump Training
...
Article By Jacob Hiller: Jacob Hiller is the creator of a bestselling vertical jump program "The Jump Manual", and he is considered one of the world's foremost authorities on vertical jump training. Click on the following link to visit his website: Jacob Hiller's Jump Manual
There is a lot of misunderstanding surrounding the following formula:
Velocity x Force = Power
This is the correct formula for power, not the formula regarding vertical jump.
Now before you start telling me that this goes against everything you have ever heard, give me a chance to prove to you that what you have heard concerning this is wrong, or at the very least confusing.
To illustrate this, I will present the example of two catapults.
Catapult A: This catapult can hold 100 pounds of strength while the swing speed is 30 mph.
Catapult B: This catapult can hold 500 pounds of strength and the swing speed is also 30 mph.
Object to be thrown: Golf ball (less than a pound).
Now which catapult will throw the golf ball further? The strong one, right? Wrong!
The golf ball is so light that both catapults will launch the ball at the same speed. The amount of strength the catapult has makes no difference whatsoever.
Once strength has overcome the resistance as to achieve maximum capable swing speed, more strength will not increase your vertical jump.
I will explain using the same catapults mentioned earlier, except instead of a golf ball, imagine if we were throwing a 90-pound cannon ball. Which catapult is going to throw it further?
In this situation, Catapult A is not going to be able to produce the 30 mph speed that it is capable of because the cannonball's resistance is slowing the speed.
Catapult B, however, will get very close to 30 mph because it will not be effected as much by the cannonball's high resistance.
My point?
Strength is helpful for contraction time. While you may be capable of much faster contraction times, you may not have enough strength to overcome the resistance of your own weight.
Let's say we took away the resistance of your body weight. Yes, your contraction times would increase, but this only means that you need to be stronger to perform with the resistance of your own weight! This is good news because it means that focusing on strength training will certainly lead to a greater vertical jump, if your weight does not increase too much. Most athletes are capable of faster contraction times, but lack the strength necessary to overcome the provided resistance.
To further illustrate this point. Let's hand you a cannonball. Now...jump! You would see that your contraction speed would be dramatically slowed down, not including the fact that gravity is holding you down even more! This is why nearly every athlete should start with a base of strength.
Want to discover the best vertical jump program you can use to effectively train your vertical jump heights?
Click here: Best Vertical Jump Training Programs
Related articles: Jacob Hiller's Jumping Manual, Free Vertical Jump Training
...
Article By Jacob Hiller: Jacob Hiller is the creator of a bestselling vertical jump program "The Jump Manual", and he is considered one of the world's foremost authorities on vertical jump training. Click on the following link to visit his website: Jacob Hiller's Jump Manual
Wednesday, 30 June 2010
How Much Strength is Too Much? - Vertical Jump Training Tips
How Much Strength is Too Much?
Now here is a confusing question that in turn has confusing answers: how much strength is too much? Let's stick with the topic of contraction time.
Strength is helpful for contraction time. While you may be capable of much faster contraction times, you may not have enough strength to overcome the resistance of your own weight.
When your level of strength is so high that your contraction times are no longer affected by the resistance provided by your body, you have sufficient strength. In other words, when you can contract at a certain speed with no resistance and can now contract at that same speed with the resistance of your own weight, additional strength will not be adding any inches to your vertical.
Is this possible? Theoretically, yes. If your strength is so much that your quickest contraction time without resistance is equal to the resistance of your own weight, any more strength could not be "demonstrated" in the short time period of a vertical jump. It's just like a catapult launching a golf ball. If the fastest the catapult can go is 30 mph, more strength would only be useful if you were throwing a heavier object. This level of strength is not going to be met until you are more than twice your body weight in a parallel squat.
After you have achieved enough strength to overcome body weight resistance, you should focus on contraction time. Why? Once your strength can overcome your body weight, it is important to be able to control it so you can guarantee a good vertical jump. You can achieve this by creating stronger neural amplitude to the muscle fibers, to allow them to contract at higher speeds, along with training the body to jump with good technique to properly recruit muscle fiber. Increasing effects of the stretch reflex, tendon stiffness, and improving overall jumping efficiency can also help your muscles contract at greater speeds.
You may also find that once you have accomplished a new higher potential contraction speed, the former strength you have will no longer be enough. Why is that? The greater resistance on your body, and the greater force it is on your muscles, the more strength you will need to attain if you want to continue overcoming your body weight's resistance without slowing contraction downs.
Want to discover the best vertical jump program you can use to effectively train your vertical jump heights?
Click here: Best Vertical Jump Training Programs
Related articles: Jacob Hiller's Jumping Manual, Free Vertical Jump Training
...
Article By Jacob Hiller: Jacob Hiller is the creator of a bestselling vertical jump program "The Jump Manual", and he is considered one of the world's foremost authorities on vertical jump training. Click on the following link to visit his website: Jacob Hiller's Jump Manual
Now here is a confusing question that in turn has confusing answers: how much strength is too much? Let's stick with the topic of contraction time.
Strength is helpful for contraction time. While you may be capable of much faster contraction times, you may not have enough strength to overcome the resistance of your own weight.
When your level of strength is so high that your contraction times are no longer affected by the resistance provided by your body, you have sufficient strength. In other words, when you can contract at a certain speed with no resistance and can now contract at that same speed with the resistance of your own weight, additional strength will not be adding any inches to your vertical.
Is this possible? Theoretically, yes. If your strength is so much that your quickest contraction time without resistance is equal to the resistance of your own weight, any more strength could not be "demonstrated" in the short time period of a vertical jump. It's just like a catapult launching a golf ball. If the fastest the catapult can go is 30 mph, more strength would only be useful if you were throwing a heavier object. This level of strength is not going to be met until you are more than twice your body weight in a parallel squat.
After you have achieved enough strength to overcome body weight resistance, you should focus on contraction time. Why? Once your strength can overcome your body weight, it is important to be able to control it so you can guarantee a good vertical jump. You can achieve this by creating stronger neural amplitude to the muscle fibers, to allow them to contract at higher speeds, along with training the body to jump with good technique to properly recruit muscle fiber. Increasing effects of the stretch reflex, tendon stiffness, and improving overall jumping efficiency can also help your muscles contract at greater speeds.
You may also find that once you have accomplished a new higher potential contraction speed, the former strength you have will no longer be enough. Why is that? The greater resistance on your body, and the greater force it is on your muscles, the more strength you will need to attain if you want to continue overcoming your body weight's resistance without slowing contraction downs.
Want to discover the best vertical jump program you can use to effectively train your vertical jump heights?
Click here: Best Vertical Jump Training Programs
Related articles: Jacob Hiller's Jumping Manual, Free Vertical Jump Training
...
Article By Jacob Hiller: Jacob Hiller is the creator of a bestselling vertical jump program "The Jump Manual", and he is considered one of the world's foremost authorities on vertical jump training. Click on the following link to visit his website: Jacob Hiller's Jump Manual
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