The most effective training method for jumping ability

Many people pay great attention to their jumping ability, and even in their spare time, they will improve their jumping ability through some training methods. Even in many sports, jumping ability is very important, but some people do not find the right method, so even long-term exercise does not help their jumping ability. Today we will introduce to you the ten most effective methods of training jumping ability, hoping that it will be helpful to you.

TOP 10: Frog Jump Practical Value: 7 Ignore: 7

Almost no one denies the role of leapfrog, but why is leapfrog still underestimated? The reason lies in the lack of recognition of the safety of frog jumping.

In fact, the frog jump itself does have certain risks, because the continuous jumping can cause momentary paralysis of muscles and nerves, and injuries often come to you quietly at this time. However, if the continuous frog jumps are transformed into a single standing long jump training, the harm to the body will be almost non-existent. Because you exert full force in every movement, your nerves are highly concentrated, and you have a certain amount of buffer preparation. Standing long jump is a very typical way to release explosive power, which meets the requirements of high strength and high speed. It is a very good choice to improve your jumping ability and explosive power.

TOP 9: Climbing stairs with a load Practical value: 8 Ignorance: 9

Remember the stair jumping in the AA4 plan? Too dense a number of repetitions and too frequent continuous jumps are somewhat inconsistent with our desire to obtain maximum jumping power. And it will also bring some hidden dangers of injury. If you change this movement to weighted step climbing, such as choosing a barbell or dumbbell weighted method, it will give you unexpected surprises. The value of climbing stairs with weights is immeasurable, especially in releasing the jumping force when jumping on one foot. If you have very little equipment and want to improve your jumping ability, weighted stair climbing seems to be one of the few effective ways.

TOP 8: High Catch Practical Value: 10 Ignore: 8.5

Similarly, almost no one denies the significance of high grab for jumping, because it is so similar to the action of jumping, and the training is very targeted. However, we must admit that the difficulty of high grip training is not suitable for many trainees who have never even practiced deadlifts. However, we still have to emphasize once again the significance of high grab for jumping. In addition to giving you explosive power, it will also help you learn the jumping technique from the posture, which is a truly golden move.

Compared to the frog jump which cannot improve the vertical jump technique, the weighted stair climbing which only focuses on strength, and the one-legged stand which does not improve explosive power, the high grab can bring you a perfect improvement in both technique and strength at the same time. If you have never been exposed to high grab training, it is no exaggeration to say that after you are familiar with the force method of the high grab action, even if there is no obvious improvement in the high grab results itself, it is very easy to increase your jumping ability by about 10CM. There are even many trainers who can achieve huge improvements in their first training session of high grip.

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TOP 7: Front-neck push-up Practical value: 10 Ignorance: 9

Many people make the push press look neither like a push nor like a push, which is a big mistake. Especially in the first Hupu Power Competition we held, you can see that many friends are using the strength of their shoulders to do the push-ups, without using the strength and coordination of their whole body. The value of front-neck push-ups for jumping is comparable to that of high grabs, because they are so similar to the jumping movement itself and are extremely targeted. But if you think this is a shoulder training movement and rely on the deltoid muscles to generate power, then you are really underestimating its value.

TOP 6: Abdominal Jump Practical Value 9.5 Ignorance 9.5

Many people may not understand the significance of jumping with the abdomen tucked in, and why this movement can help you to bounce to a certain extent? Because jumping with the abdomen tucked in requires a lot of strength in hip flexion, and the strength and amplitude of hip flexion are the key factors that determine the speed of the trainee when running. The value of abdominal jumping is similar to that of climbing stairs with weight, which is reflected in the running start and single-foot jump.

TOP 5: Golden Rooster Stands on One Leg Practical Value 9.5 Ignorance 9.5

The one-legged stand is a very simple balancing exercise. How can this exercise help with jumping? Because if you want to jump high, strength is the key, speed is the key, coordination is the key, but there is an even more critical link, which is balance. If you lack balance, your movements will be loose. Not only will you not be able to jump high, but you will also not be able to gain any competitive advantage in the air. The One-legged Stand itself is a great training exercise that can improve the body's balance ability. Practicing it well will not only help your running and jumping, but also help you maintain high confrontation ability in the air.

TOP 4: Heavy Ball Touching Height Practical Value 10 Ignore 9.5

Are you still wondering why you can't jump when you get the ball? Still wondering why this problem still exists after practicing the high grab and front-of-neck barbell push press? Then you need to reflect on whether you have trained yourself to reach the height of a heavy ball! Even if the high grab and push press are similar to jumping ability, they cannot replace direct and targeted training such as the heavy ball high touch. If you do not pay attention to this advanced training method, your coordination and explosive power will not be reflected, let alone exerted. Likewise, don't get so caught up in advanced training methods that you neglect the most basic training, like high grips, push presses, and so on.

TOP 3: Hip flexibility Practical value 9.5 Ignorance 10

What we are accustomed to saying in our daily life is "good waist and abdominal strength", which is equivalent to "pulling the bar" and having strong dodging ability. In fact, the most fundamental reason lies in the flexibility of the hips. If your hips are "dead", then you will not be able to have a strong jumping level, let alone excellent athletic ability.

TOP 2: Barbell Full Squat Practical Value 10 Ignorance 10

If you think that the barbell full squat is not as valuable in improving athletic ability as the movements we mentioned above, you are very wrong. Because the barbell full squat is the ancestor of all the movements mentioned in the previous article, only after you have mastered it can you do more advanced training. However, in real life, many trainers or fitness coaches believe that full squats are out of date and can be replaced by other methods.

But you can find that the alternatives they find are all trying to imitate the full squat, or to do what the full squat does, which is to increase leg strength. So why do you choose some training movements that are slow to show results and difficult to master instead of focusing on the most basic full squat training? All athletic ability comes from leg strength, and the full squat is the best exercise to train leg strength.

TOP 1: Reverse Heel Raise Practical Value 10 Ignorance 10

The most underrated jumping exercise is not the ancestor - the full squat, nor is it the most valuable high grab and push press, nor is it the most targeted heavy ball high touch. But reverse heel raises! This movement may be ranked in this position by almost no trainer, but when you carefully analyze its role and value in jumping, this question is not difficult to answer.

Reverse heel raises increase the strength of the calf flexors, but what are the functions of the calf flexors? Whenever we stop suddenly and brake, the parts that exert force are the flexors, while when we walk quickly, the extensors are the parts that exert force. Many trainees are relentlessly training heel raises, but the effect on jumping ability is not good. The reason is that they only focus on extension and not flexion. In their view, jumping only requires the last stroke, the stretch, as long as the force is strong enough, and any previous preparation is unnecessary. However, if your calf flexors are not strong enough during the run-up phase, they will not be able to release enough force to brake the last step before taking off, causing everything you did before to be irrelevant to the final bounce. Your jump will become a jump from a standing position instead of a running jump, so naturally the height of your jump will be much lower.

So, we say that reverse heel raise is the number one most underestimated jumping training exercise. Because it is the real invisible weapon that determines your jumping height!