Log in to become a member of Patrick Martinez's Fan Club!
Exercises to jump higher are not out of the ordinary. Coaches and trainers have taught them for decades. Those who use these exercises can get a step up (or inches) over their opponents on game day.
However, this is only when done properly. After all, the worst endeavor is one embraced upon misconception. Therefore, when embracing exercises to jump higher it helps to correct any common misconceptions. I'll cover some here and refer to them as "fiction facts" (not an oxymoron):
Fiction fact #1: Train the quads and calves more than any other muscles if you want to jump higher.
The truth: Programs that advise training mostly or solely on quads and calves are leaving a lot on the table (or, at least below the net). Exercises to jump higher must also train the opposing muscles of those two: the hamstrings and ankle extensors. The reason for this has to do with the muscle stretch reflex, and Newton's third law: for every reaction there is an equal and opposite reaction.
For example, the more force generated from the hamstrings, then the more force you put through the quads. Here's some high school physics back atchya: Power is a product of work, which in turn is a product of force. Therefore, the higher the force, the greater your power and the faster the reflex. And the faster the reflex, the higher you jump – plain and simple.
Fiction fact #2: You should train hard, using maximum power in your workouts for 15 weeks. After all, the harder you work, the better you jump.
The truth: This is only true provided your body is built like the Terminator (it isn't) and will handle hard-core training for 15 weeks (it won't). The take-home message here: Never train at your peak level year round (or even 15 weeks) with exercises to jump higher. You'll wear out.
To some, this may seem like an obvious problem to mention much less avoid. Yet many athletes get caught in the "comfort zone", that is, performing the same routine, week after week, hoping to get better results. As the saying goes: "If you keep doing what you're doing, you'll keep getting what you're getting."
Ever watch a commercial and got disgusted when the same one appeared again immediately after it ended? This is because the human body and brain hate monotony, but love challenge and change. If you want to challenge your body, up your routine and make it progressively harder and different. Your body will love you for that.
Fiction fact #3: More weight plus sets and reps of weight brings better jumping dividends.
The truth: The answer is yes and no. In the same (or less) workout timeframe, you can and should use more weight, sets and reps as the weeks progress with your exercises to jump higher. However, you must not only reach a peak and back off (see fiction fact #2), but you must do each rep of every set without fatigue.
Performing the exercises when fatigued trains your body to jump as high as you would when tired (which is never as high as without fatigue). Therefore, you're training to jump less high in this compromised state.
So remember: opposing muscle training, variation and challenge, and performing at your best without fatigue are the essentials when doing exercises to jump higher. Now you know.
Disclaimer: All information on this site is provided for informational purposes only! By no means is any
information presented herein intended to substitute for the advice provided to you by any health care or other professional
or organization.
tweet this!