Jump Higher Part 2
October 20, 2008
FLEXIBILITY
Flexibility also factors into the execution of a successful vertical jump. Tight tendons, muscles, and ligaments in the lower body, inhibit force, and decrease jumping ability. Of these, the quads, hamstrings, and calf tendons are crucial.
The quad stretch is simple, and fairly well known. It involves bending one leg at the knee, and gripping it so that the heel touches the buttocks. While keeping the hips square, the heel and buttocks contract, and the stretch is held for a period of thirty seconds, after which, the leg is released, and the stretch is repeated with the other leg.
Hamstring stretches have similar fame. The stretch involves sitting on a mat with the legs straight out and flexed. The torso is bent forward, and with the hands, the athlete attempts to reach to the end of the outstretched legs, for a thirty second period.
The calves are one of the simplest muscles to stretch. The stretch involves leaning forward onto a single leg, while the other leg is straightened at the rear. The rear leg remains straight throughout the stretch, and the hands are placed on the thighs. The stretch in the back of the rear leg is held for thirty seconds, and then legs are switched and stretch repeated.
JUMPING
It goes without saying that to improve vertical jump, jumping skill must be improved. The best way to do this is to practice; the split lunge jump and the ankle hop being most effective in the process.
The split-lunge jump begins in the lunge position. One then drives oneself into the air, switches legs, and lands in the lunge position. Lower lunges are ideal, since they work more muscle.
The ankle-hop begins in an erect position, and continues with hops off the ground, without bending of the knees.
THE GUARANTEE
As long as time and effort are devoted to these routines, and they are completed for a period of three to six months, improvements in vertical jump are guaranteed.
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