⬆️ 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
Athletes competing in Gaelic Games need to effectively transfer energy through the kinetic chain.
Done right, horizontal pushing can develop a great deal of foundational upper body strength and can enable GAA athletes to produce more power.
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Bench pressing can get a bad rap, due to being over-emphasised, poorly executed and not part of a balanced programme that should develop the shoulder in many ways & planes of movement.
But if programmed appropriately, it can be hugely beneficial for all #GaelicGames athletes.
Bench pressing is excellent for #Hurling & #Camogie athletes as it directly targets muscles that generate power during sliotar striking.
Bench press strength is also highly correlated with striking velocities,as the pectoralis major is highly activated during the down swing.