If you want to increase your vertical jump, get more height and power there are
three core strength concepts you must understand. These three specific types of
strength are known as explosive strength, reactive strength and limit strength.
In this article I'll explain each of these strength types and help you avoid
going round in circles searching for that elusive magic bullet promised to make
you jump higher (and/or run faster). After reading this article, you will learn
how you can train the right strength type in order to jump higher by using
correct training programme exercises or workouts. Your jump training drills must
involve a number of the best vertical leap exercises combined and designed to
help improve your vertical jumping ability and height by working on these three
core strength concepts.
Now I'll break the training methods down into categories of limit strength
exercises, explosive strength exercises and reactive strength exercises and show
you the top exercises from each category that'll get you jumping higher and
running faster.
Limit Strength - LS is basically the maximum amount of force you can apply
period, within any time/speed consideration. It is important to develop limit
strength in the muscles of the quadriceps, glutes, hamstrings and lower back
since these are the most critical muscle groups for sprinting and jumping. It
might be said that these are the "leap higher and run quicker" muscles. The
glutes, hamstrings, and lower back muscles often need extra attention as
typically they are the source of weakness in most athletes.
Explosive Strength - ES Describes the ability to achieve maximum force in the
shortest time period, without the use of the plyometric stretch-reflex. For
instance jumping from a static position mostly requires pure explosive strength
since you don't have the opportunity to build up and use plyometric ability from
a run up. Explosive strength relies on a capacity "switch on" max force in the
first few fractions of a second.
Reactive strength - RS occurs when your muscle/tendon complex is stretched
before contracting and is often referred to as plyometric strength, reversal
strength, reflexive strength, rebound strength etc. This is apparent when you
bend knees prior to jumping upwards. If you think about it, you can leap higher
like that, than when you stop and try jumping from a standstill can't you? The
reason for this is that the bending countermovement rapidly stretches the
tendons throughout your lower body which in turn means the muscles and tendons
gather energy and create recoil, much like a rubber band for example. This
reflexive/reactive response is very quick, whereas a voluntary response to
muscle stretch would be too slow. Reactive capacity increases the force
generated in the first .10 seconds of a movement by anything from 200-700%!
You must appreciate that the stretching reflex responds to the speed at which
your muscle/tendon complex is stretched prior to a movement such as jumping. For
instance try to bend down really slowly prior to jumping and you'll see what I'm
describing. The quicker and greater the stretch the more corresponding and
reactive force is generated.
This is why if you watch exceptional jumpers they descend quickly and sharply
during their countermovement. Using this skill, they create greater force in one
direction, which may then be transformed into force in the other (jumping)
direction as they explode up with a powerful leap. In a nutshell, if you develop
good reactive ability, the greater force you absorb in the countermovement, the
more force you can put out for jumping high. In contrast, people with poor
jumping ability have difficulty generating reactive force through their hips and
quads and as a consequence, they don't perform the countermovement with enough
zip, efficacy and efficiency. Good news is this can be significantly improved
through correct jump training.
As a general rule I would say that attention should be paid to developing limit
strength in the muscles of the quadriceps, glutes, hamstrings, lower back, and
calves, as these are the most important muscle groups for sprinting and jumping.
It stands to reason that if you want to develop maximal force in fraction of a
second, you need to have enough raw force or strength to draw from or to tap
into quickly. Basically, it means that limit strength serves as the foundation
for explosive strength. For instance, a ship with a little Honda mower engine
isn't going anywhere fast!
Similarly, an athlete who can only apply a low amount of force isn't going to be
jumping very high at all, no matter how fast the force is applied.
You must train the proper muscles in order to really get your vertical to take
off.
So, to sum up, the power in the vertical jump (and sprint) comes from a good
combination of explosive strength and reactive strength - with limit strength
serving as the foundation for them both.

Double Your Vertical Leap - http://theveretia.key.to/

I created a profile with my pictures, videos, blog and events and I'd like to
add you as a friend to show this to you.

http://blueezs.zoomshare.com/files/chicks.htm