Thread by @strength_gaa

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
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

A Specialised Exercise for increasing Jumping ability during the “High Catch” is the Jump Squat (hex bar>barbell)

The use of light & moderate loads (30-45% squat 1RM) at full ROM and indeed heavier loads at partial ROMs (CMJ) can see breakthroughs in vertical jump ability.

4/7

Jumping in #GAA is primarily a single leg activity- ⬆️ we must work on unilateral strength & power, as well as utilising the SSC. Use

-Step up (jumps)
-RFESS (jumps)
-Assisted single leg jumps
-High Hurdle Hops (DL)

🔝Depth jumps will arguably have the greatest transfer ‼️

5/7

Other methods to ⬆️ jumping ability:

-Use of paused jump squats (2-4s) w/ load
-Varied loads of Jump Squats (20-50%) / based on FV profiling
-Altitude Landings (the 🧠 won’t jump higher if it doesn’t think it can safely land)
-Complex Training (squat w/ squat jump)

6/7

All the above methods and exercises will improve physical capacities (athleticism) that will aid in vertical jumping.

But jumping is a technical skill and must be practiced in order to improve motor performance during the high catch.

#GAA #AnFearLaidir 🚀 ✈️

7/7 🔚