everybody wants to be BOUNCY
to leap into the sky, and fly like a bird
It's a huge athletic feat - and we have helped a good number of our clients get their first dunk down
HOW TO JUMP HIGHER (feat. an EFFORTLESS yam by our cofounder @KdotUntamed who's 5'11" btw)
to leap into the sky, and fly like a bird
It's a huge athletic feat - and we have helped a good number of our clients get their first dunk down
HOW TO JUMP HIGHER (feat. an EFFORTLESS yam by our cofounder @KdotUntamed who's 5'11" btw)
@KdotUntamed to be an ELITE jumper - is absolutely part genetic. But to be a very good jumper- is 100% a skill you can train. we believe everyone can have a big vert if they dedicated themselves to it
@KdotUntamed the first piece, is just body composition. You aren't gonna get it being overweight. period. And you need a large percentage of your weight to be carried in your lower body. It's basic physics. You won't jump high being top heavy
@KdotUntamed But let's assume you are relatively normal weight, and not top heavy.
How can you improve your jump to have massive bounce?
How can you improve your jump to have massive bounce?
@KdotUntamed by increasing:
relative transferable strength
tissue durability
power development
speed of force production
jump technique itself (EASIEST AND MOST NOTICEABLE CHANGE)
relative transferable strength
tissue durability
power development
speed of force production
jump technique itself (EASIEST AND MOST NOTICEABLE CHANGE)
@KdotUntamed relative transferable strength: who's gonna jump higher? the guy with a 1.4x BW squat, or 2x BW squat?
The answer: it depends. who has a more transferable pattern that they actually use?
The answer: it depends. who has a more transferable pattern that they actually use?
@KdotUntamed most people squat in a Manner that is all back, and never really use their legs. then they try to jump with the spinal erectors trying to drive hip extension, rather than glutes. (3rd square in this is a good example)
@KdotUntamed if you are going to jump well, you need to build strength in a pattern that mimics what you will use when you jump.
it's pretty hilarious that both of these comparison posts are trying to show how forward knee translation is BAD. that is a good thing!!!!
it's pretty hilarious that both of these comparison posts are trying to show how forward knee translation is BAD. that is a good thing!!!!
@KdotUntamed you need to bend at the ankle to jump, otherwise you will be favoring your back as a hip extensor rather than glutes/quads (much healthier, and more explosive)
basically you want shin angle to be the same as torso angle In your jumps.
basically you want shin angle to be the same as torso angle In your jumps.
@KdotUntamed now- if both jumpers have THAT pattern, the 2x bw person is going to jump higher generally speaking
you also want to build relative single leg strength if you are looking to jump higher which is pretty self explanatory
you also want to build relative single leg strength if you are looking to jump higher which is pretty self explanatory
@KdotUntamed both of these things will add to tissue durability, as emphasizing the entire leg complex vs jumping/lifting with just low back drive will build durability, because you knees/ankles/feet will be able to handle the force output you create from the hip
@KdotUntamed as we get into power dev./speed of force prod., what we do to change these variables also helps our tissue durability as all of these things play off of one another
@KdotUntamed we maximize all 3 by utilizing triphasic & potentiative programming styles, and then slow, gradual, progessive, and MINIMUM EFFECTIVE DOSE jump and plyometric protocols
@KdotUntamed Triphasic / Potentiative Periodization
a la Cal Dietz, Month 1 we will focus on eccentric load/ tissue changes, month 2 we will focus on isometric/strength gain, month 3 we will focus on speed in the concentric with something like French contrast
a la Cal Dietz, Month 1 we will focus on eccentric load/ tissue changes, month 2 we will focus on isometric/strength gain, month 3 we will focus on speed in the concentric with something like French contrast
@KdotUntamed MINIMUM EFFECTIVE DOSE JUMPING/PLYOS
Stop doing so much jumping! 3-4 exercises, 3-5 sets of 5 reps, 2x a week. QUALITY, max output, if you are tired during your jump work you are doing it WRONG. full recovery, intent on improving your capacity
Stop doing so much jumping! 3-4 exercises, 3-5 sets of 5 reps, 2x a week. QUALITY, max output, if you are tired during your jump work you are doing it WRONG. full recovery, intent on improving your capacity
@KdotUntamed JUMP TECHNIQUE
These same basics apply to single leg or double leg jumps, but add more to double. One thing I'll add to this if you want to bring as much horizontal SPEED to your lead up as possible, and for many, that includes a "rounded" lead up path to build speed.
These same basics apply to single leg or double leg jumps, but add more to double. One thing I'll add to this if you want to bring as much horizontal SPEED to your lead up as possible, and for many, that includes a "rounded" lead up path to build speed.
@KdotUntamed Hopefully this gives you some actionable framework on how you can improve your vertical/jump ability. It's unbelievably fun to be athletic, and I think one thing that makes people age is the fact that they don't continue training it.
@KdotUntamed If you found this helpful, be sure to RT to help someone else who may get value from it as well!
Do you have any further questions in regards to jumping? Happy to answer them!
Do you have any further questions in regards to jumping? Happy to answer them!
@KdotUntamed If you are tired of not being able to move well, and interested in working through a proven process to be coached on how to jump, improve athleticism, among other things- book a call with us here: calendly.com
@KdotUntamed and lastly, if you wanna see some of our results in helping athletes- check out this montage of our BEAST clients we made a few months ago.
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