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Increasing Jumping Ability in #GAA ?

๐Ÿ”ผ Force: using vertically orientated strength training, high depth jumps, heavy loaded jumps

๐Ÿ”ผ Rate of force: moderate loaded jumps, dynamic barbell work

๐Ÿ”ผ Increase Velocity: unloaded jumps, assisted jumps

๐Ÿ”„ Optimise Body Fat

1/7 ๐Ÿงต
โฌ†๏ธ Force
Beginners will jump higher simply by getting (structurally) stronger - muscles at the ankle, knee & hip will coordinate to produce more force.

General bilateral & unilateral strength exercises like squats, step ups & split squats will be beneficial initially
2/7
But all athletes will eventually reach a plateau with vertical jump gains from strength training.

Targeted methods can then be introduced to increase vertical jump:

-Ballistic exercises like hang cleans & jump squats to โฌ†๏ธ Rate of Force

-BW Jumps & plyometric training

3/7
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