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Increasing Jumping Ability in #GAA ?
🔼 Force: using vertically orientated strength training, high depth jumps, heavy loaded jumps
🔼 Rate of force: moderate loaded jumps, dynamic barbell work
🔼 Increase Velocity: unloaded jumps, assisted jumps
🔄 Optimise Body Fat
1/7 🧵
🔼 Force: using vertically orientated strength training, high depth jumps, heavy loaded jumps
🔼 Rate of force: moderate loaded jumps, dynamic barbell work
🔼 Increase Velocity: unloaded jumps, assisted jumps
🔄 Optimise Body Fat
1/7 🧵
⬆️ 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
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 ⬆️ Rate of Force
-BW Jumps & plyometric training
3/7
Targeted methods can then be introduced to increase vertical jump:
-Ballistic exercises like hang cleans & jump squats to ⬆️ Rate of Force
-BW Jumps & plyometric training
3/7
