Originally posted by Ira:
You can jump higher by undergoing physical training and exercises geared towards developing your quadriceps and gastrocnemius.
Originally posted by uptowngirl:
I have a friend who puts on leg weights even when he's walking around school. It helped build his leg muscles and thus he can jump higher than most people I know.
Originally posted by tRiStAn:
To continue, a high vertical jump is a must for volleyball players, that's why I'm not new to plyometric exercises. Our coach does not recommend leg weights because in the long run, they don't actually improve power. This is because they develop the wrong muscles and skip those that are indispensable for jumping. Plyometrics, on the other hand, are an effective exercise for jumping because they work on those muscles that are responsible for high jumps.
Plyometrics are any exercise where the muscle is stretched before it is cotracted. A good example is push-ups with a clap in-between each push-up. Your muscle (pectorals in this case) is elongated and loaded by the downward force of your body, then immediately you must contract the muscle to push yourself back up. Plyometrics is one of the best ways to improve power, and for resistance movements like jumping, a faster muscle contraction means more power in the movement. So for high jumps, we're actually looking for not just muscle contraction but FAST muscle contraction. It has been shown that a muscle will contract the fastest when it has been loaded or stretched. This is why you should be able to jump higher if you crouch down then immediately jump up than if you started in the crouch.
Here are some good plyometric exercises for increasing vertical jump.
1. Two foot ankle hop (low intensity)
keeping your feet together and remaining in one place hop up and down using only your ankles and calves. Concentrate on getting as high as you can and exploding off the ground as soon as you land.
2. Rim Jumps (medium intensity)
Stand under a basketball rim. Jump up touching the rim (or net or whatever) with alternate hands. Concentrate on getting as high as you can and exploding off the ground as soon as you land
3. Box to Box jumps (high intensity)
Place two boxes that will support your weight about 3 feet apart. Standing on one box step (NOT JUMP) off to the ground and immediately jump back up to the other box. Turn around and repeat. Obviously the difficulty of this exercise is increased as the height of the boxes are increased. Once again concentrate on getting as high as you can and exploding off the ground as soon as you land (notice a pat tern here?)
I hope that helps. :cool:
Originally posted by wily
does anyone know where i could get leg weights that could be worn under jeans? and how much would it cost? where could i get it? thanks!