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
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
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
-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
-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 🔚
But jumping is a technical skill and must be practiced in order to improve motor performance during the high catch.
#GAA #AnFearLaidir 🚀 ✈️
7/7 🔚
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