Improving Jump Height

[PK_Kyle]

Okay, basically this would help my Tricking and Freerunning.
Does anybody know basically in summary is there any specific conditioning exercises I could add to my current ones that would help improve my jump height?

Mainly at the minute i'm doing:
Weighted Squats
1 Legged Squats
Precision Exercises - Freerunning
Holding seated stance against a wall until fail.

I basically do them throughout the day.
At the moment my precision distance is between 7-8 feet, so there is room for improvement.

Thanks in advance.

[anfeyd]

How much can you squat? What is your current vertical jump?

[NinjaMuffin]

if you spend more time tricking instead of all that stuff your tricks will improve and with it your jump height.

[thereid]

Okay, basically this would help my Tricking and Freerunning.
Does anybody know basically in summary is there any specific conditioning exercises I could add to my current ones that would help improve my jump height?

Mainly at the minute i'm doing:
Weighted Squats
1 Legged Squats
Precision Exercises - Freerunning
Holding seated stance against a wall until fail.

I basically do them throughout the day.
At the moment my precision distance is between 7-8 feet, so there is room for improvement.

Thanks in advance.That's not gonna help your vertical, maybe endurance, but not jumping.

[JacktheHero]

http://www.google.at/search?hl=de&q=+Improving+Jump+Height&btnG=Google-Suche&meta=
No way there are 350.000 articles on google + the search button of this board.

[k-slash]

if you spend more time tricking instead of all that stuff your tricks will improve and with it your jump height.
Bad post.

[k-slash]

Well you are right, but training outside the activity is :good:

[Josharoo]

weightlifting may or may not help your jump. You have to make sure you're training the right kind of muscles. Generally, weightlifting is a slow activity and will train slow muscles. For jumping you need "quick-twitch" muscle fibers, so you may try doing your squats with more explosive force to work these specific types of fibers.

However, do keep in mind that technique also plays a big part. Specifically, learning to generate LIFT with your arms and legs in addition to your jumping is very important. Tricking more is sure to develop both your muscles and technique.

very good article on the subject: http://sportsmedicine.about.com/od/anatomyandphysiology/a/MuscleFiberType.htm

[chicanerous]

weightlifting may or may not help your jump. You have to make sure you're training the right kind of muscles. Generally, weightlifting is a slow activity and will train slow muscles. For jumping you need "quick-twitch" muscle fibers, so you may try doing your squats with more explosive force to work these specific types of fibers.
Hahahahahahahaha.

[compleks]

Cruel...

[chicanerous]

Cruel...
But not unusual...

[iGnition.]

Plyometrics. And I was also told by my coaches that skipping does wonders to your vert.

[compleks]

Skipping doesn't.

[ZoVEGA]

at the end of the day man, ....JUMP MORE! different tricks use different muscles, so... just jump the set ups for the tricks you wanna go higher in. If you wanna do a higher 540 do the set up for a 540, drill it over and over again. watch other trickers see how they move when they jump record your self compare the jumps. You be amazed at how much youll learn from watching another tricker not just gawking but slowing the sampler down seeing how they set up maybe your set up sucks maybe it don't.

[Inkrepid]

I've always been confused on the whole fast twitch slow twitch thing....
The explanation given by josharoo was the same given by my weight lifting coach/anatomy teacher in highschool, but everyone here seems to laugh at it?

[k-slash]

Why would skipping make your vert higher?

[Kon-El]

To begin, chic I applaud you for your avatar.
Regardless of what actual speed you are lifting at, if you are lifting a relatively heavy weight and attempting to move it as fast as possible, then you will be training fast-twitch muscle fibers. There is much more to this but I just thought I'd elaborate on that little part.

Edit: I have known some people whose jump improved by skipping but it is likely because they had never really trained or jumped much before. The power produced during each jump is too low and and the volume is far too high to optimally improve your jump. Skipping rope is great for cardio or maybe even HIIT, one advantage of it is the ease and variations it allows and the little space requirement methinks.

[ZoVEGA]

the reason you skip is the same reason you j step, round off or shift back and turn into a butter fly or b-twist! what you are doing is building up momentum to get you higher the technique is called "BLOCKING". you turn forward energy into upward energy making you jump even higher go watch a few of Anis's vids good examples there.

[vasek]

plyometrics is the answer to high jumping guys!
http://www.sport-fitness-advisor.com/plyometricexercises.html
try this, it explains alot and will make u jump +12 inches than u do now....(of course if u train right)

[chicanerous]

Plyometrics. And I was also told by my coaches that skipping does wonders to your vert.

plyometrics is the answer to high jumping guys!

try this, it explains alot and will make u jump +12 inches than u do now....(of course if u train right)

Effect of Squats and Plyometric on Vertical Jump

Exercise Mode Vertical Jump Increase

Squats 3.30 cm
Plyometrics 3.81 cm
Squats & Plyometrics 10.67 cm

Adams, K., O'Shea, J.P., O'Shea, K.L., Climstein, M. (1992). The effect of
six weeks of squat, plyometric and squat-plyometric training on power
production. Journal of Applied Sports Science Research. 6(1): 36-41.

http://www.exrx.net/ExInfo/PowerTidbits.html

[compacttricks]

Do the excersise basketball players do... i think it is called "airalerts" but don't over do it, like titanium ankles ive hear it can fuck you up.

[Chad0lac]

Ya if you can get a hold of the air alert program it works wonders man. compact is right though, don't over do it just follow the program accordingly. Def helps though :p

[Benji]

Wrong.
Don't do air alert.
Lift and do plyometrics.

[chicanerous]

Squats and milk until you can back squat around 350 (+- depending on your bodyweight). Then, more squats, more milk, and some plyometrics.

Jumping is about how much strength you can apply in the shortest time possible. In other words, it's about power. If you have little strength, speed alone doesn't get you very high. Conversely, if you have little speed, strength alone doesn't get very high. To maximize your vertical and to continue to make progress with it, you must continuously gain both strength and speed (though not necessarily at the same time). The body can only move so fast and plyometrics max out in their helpfulness in about 4-6 weeks. Strength, on the other hand, can be increased over a much longer term. So, the best way to train your vert is to spend most of your time working on strength and performing periodic (e.g. 2-3 per year) blocks of plyometrics.

Programs like Air Alert yield short term benefits. They put a few centimeters on your vert and, if you're lucky, a few inches. This happens because it's assumed you have a speed deficit at the beginning of the program, e.g. you haven't trained to become faster. If this isn't the case, you will see little to no gains from the program. The program also bombards you with a training volume much greater than you're likely used to, which, while it forces some results from the body, is also responsible for injuring many users. Each subsequent run of the program will yield drastically reduced results. Similarly, performing plyometrics alone will only yield results if you have a speed deficit. For most trickers, because of the large volume of jumping they already perform, they have a very small speed deficit, if they have one at all. What they need, instead, is to work at strength, so that they can apply more force with the speed they already possess.

As a form of exercise, plyometrics also have limited effectiveness if you are not sufficiently strong when you begin using them. This is because they necessitate an extremely short amortization phase. The only way to make this a reality is to have sufficient eccentric strength to brake and reverse direction in a minimal amount of time. For this to happen, you need to be able to lift weights or, at least, apply force well in excess of your bodyweight. The more force you can apply, the more you can reduce this phase (to the limits of mechanical capability). Thus, as many trickers can barely squat with their bodyweight on the bar or deadlift a bit more than that (let alone with loads actually sufficient), plyometrics are an even greater waste of time, compared to just simply getting stronger.

[Honken]

I love you Chicanerous. When did you sell your soul to the devil?

[Aiden Bloodaxe]

Haha,I like how air alert 3 gets you to rest on week 13!!! ZOMG! Superstitious foo's!:wink:

[chicanerous]

I love you Chicanerous. When did you sell your soul to the devil?
tpX3NhpRGdE

[iGnition.]

the reason you skip is the same reason you j step, round off or shift back and turn into a butter fly or b-twist! what you are doing is building up momentum to get you higher the technique is called "BLOCKING". you turn forward energy into upward energy making you jump even higher go watch a few of Anis's vids good examples there.

haha i wasnt talking about thaaaat form of skipping. I mean't skipping as in taking a rope and jumping over it.



Jumping is about how much strength you can apply in the shortest time possible. In other words, it's about power. If you have little strength, speed alone doesn't get you very high. Conversely, if you have little speed, strength alone doesn't get very high. To maximize your vertical and to continue to make progress with it, you must continuously gain both strength and speed (though not necessarily at the same time).


P = W/t

[chicanerous]

P = W/t
W = F * d

Then, P = F * d / t

Thus, a greater force or shorter time yields a greater power, assuming displacement remains constant. In other words, more strength, more speed yields more power.

[ButtHash Hero]

http://youtube.com/watch?v=oQR4p9HSAmA

I think this would def help u

[iGnition.]

http://youtube.com/watch?v=oQR4p9HSAmA

I think this would def help u



holy shit that was so long LOL i closed it at like 4 minutes xD

[hamelkarl]

Nice post Chic!

[ButtHash Hero]

Well some of it is for upper body, but most of it is for lower. I'm sure that would help you get jumping height though.

[Ashtar]

Skipping doesn't.
What about downhill skipping?