With so many aspects that training has become the most complete athlete, how to choose, where to allocate time? The athlete and trainer can choose a program to increase the athlete's good abilities, including jumping, speed, maneuverability, or fine-tuning many more specific sports movements.
However, he regularly sees that increasing the vertical jump is one of the hottest, if not the most talked about, topics of interest to athletes and performance professionals. Of course, many of the greatest athletes in most sports have extra athleticism, including jumping abilities. However, on closer examination from a technical and physiological point of view, one vertical cannot be the most trained and cost-effective aspect for the development of a complete athlete.
More specifically, the mechanical and physiological determinants of how high jumps are based on the speed of the center of mass (COM) just before take-off. Theoretically, the maximum achievable speed of one of COM can be based on several factors, both in terms of technology and from physiology. These factors include, but are not limited to:
1. Anthropometry (t. E. Length of limb segment)
2. Percentage of fibers with fast twitching (genetically predetermined, although it was suggested that some intermediate fibers are capable of a rapid misalignment)
3. The capabilities of the passive element (ie, ligaments, tendons, etc.) for storing energy and properties (for example, ligament length, stiffness, etc.).
4. Moments of the muscles (t. E. Indicate along the limb where the distal ligament is attached relative to the axis of rotation)
5. The angles of the muscles for muscle fibers (for example, spindle-shaped muscles, which the fibers align more with connections, are directed to higher speeds, bipannata muscles are more adapted to strength)
Given the fact that most of these properties are largely opaque (i.e., cannot be changed or very small), how should an athlete increase one vertical jump and to what extent? Instant fiber is always of interest to the productivity community. There is still a debt in the number of fibers that can change their properties. If any fibers have the potential to transform, it is assumed that they will be intermediate (type IIx).
Muscle tremor properties are large, predetermined type of myosin heavy chain, which the fiber possesses. Similarly, some trained athlete muscle qualities, which theoretically demonstrate the laws of physics, can potentially improve the vertical vertical:
1. The cross-sectional area (CSA) of the muscles (i.e., more fibers that could potentially be recorded for higher strength)
2. Recruiting a motor block (i.e., more fibers activated by the nervous system to increase strength)
3. Technique (i.e. the time of all segments in the kinetic chain to maximize the total speed of one of the centers of mass for maximum jump)
The learnability of the musculoskeletal system to increase the maximum strength is of interest for the central vertical leap. Those who are weaker than their weights will naturally benefit more from gain. This is due to the fact that an increase in force should lead to an increase in acceleration for a given mass by definition of force. When one makes a jump, the athlete tries to reach the maximum speed achievable within the specified range of motion. If the output of an athlete is relatively low and therefore has low acceleration, the athlete may not correspond to the maximum speed with which his muscles are able to contract within the specified range of motion during takeoff.
The best way to visualize the advantages of increasing peak power for jumping higher is to have a car with very high speed but low power. If a car accelerates from rest, and its speed is measured after a short distance (for example, 100 yards), the car may be significantly less than its maximum speed so that it can reach very high speeds. Increasing its power should increase its acceleration, allowing it to reach a higher speed at a given distance (for example, 100 yards), although its maximum speed has not increased. The 100-yard distance limit is the range of movement restrictions that the athlete will perform with his jump.
How is the range of motion a limitation? Of course, an increase in the range of motion may seem logical, but a physiological phenomenon, such as a stretching reflex, dictates the optimal range of muscle movement for maximum power. From an engineering point of view, muscles and ligaments have viscoelastic properties (i.e., both storing and dissipating energy under tension).
The optimal length of the muscles and ligaments can be stretched to take advantage of their elastic properties (i.e. energy conservation) before the viscosity properties (i.e. energy dissipate) take over. The stored energy comes from stretching the muscles and ligaments, which are then also used to power the contractor, like a spring snapping.
Similarly, limb time is an area that can be improved. In theory, an athlete should want to take advantage of the physical fact that objects in motion tend to stay in motion. If all segments have their peak speeds at the same time point, their peak speeds and impulse will be summed up with a common total body center impulse, which ultimately determines the vertical leap of the body. Of course, the time point that is most important for synchronous maximum speed achievements are take off.
Given these trained qualities, different types of athletes will benefit in varying degrees from quality improvement. In particular, the types of athletes who will benefit most from improving each quality include:
1. Weak athletes with low peak strength and low muscle mass - focus on increasing CSA, increase your motility:
2. Athletes with a large mass of muscles, but with a small peak force - focus on increasing the set of motility
3. Athletes with sufficient muscle mass and peak strength, but poor timing and unsynchronized lengthening of limb segments - focus on improving technology.
These simple facts about trainee qualities can explain the huge differences in the observed improvements in an athlete's vertical jumping abilities with different learning styles. In fact, types of training that can help improve quality and are more responsible for increasing the vertical include:
1. Increased muscle CSA - basic strength training (for example, squats, traction, etc.)
2. Increasing the number of motorists - basic power skills training, plyometrics (for example, jumping in the field, depth jumps, etc.)
3. Technique - Plyometry, Olympic elevators (for example, cleaning electricity, jerk, etc.)
An interesting observation is people who master the Olympic lifts (for example, clean and jerky), also have phenomenal vertical jumps. Is it certain that the withdrawal of the Olympic elevators is solely responsible for these persons? jumping abilities? The answer is for the debts. Given the fact that there is a strong positive correlation between the Olympic elevator and the jumps, the causal link is unclear. It is plausible that those who achieved success in the Olympic rise may simply be more experienced winches from the very beginning, naturally, given the strong similarity of the scoop phase during the Olympic elevators with vertical jump. Alternatively, the Olympic lifts may have helped these weightlifters deal with efficient jumping techniques. In any case, these weightlifters are unusual winches. Nevertheless, it is important that the athlete holds the Olympic lifts in context, as they define a particular sport that requires a sense of purpose for mastery.
The same type of analysis applies to almost any movement, including linear velocity for a sprint. There are genetically predetermined elements, as well as learning qualities. The main thing is to realize the degree of learning of all these movements. Lessons to be learned and learned from this engineering perspective and analysis:
1. Do not catch up or brainwash to imitate another athlete with excellent athletic strikes. Many athletes who are praised for their higher athleticism have genetic advantages that fall into one of the untrained qualities that were previously considered for their observable feats.
2. What works for one athlete, you do not need to work! - Each athlete has a unique set of strengths and weaknesses. Without a proper assessment, an athlete cannot concentrate and maximize his efforts to improve weaknesses and significantly lag behind his sports potential.
3. There is no guarantee of how much YOU increase your vertical, decrease your mark by 40 yards, etc. - The important fact is that your improvement will be based on how you attack your weaknesses. Regarding speaking, you should be able to reach your potential if your shortcomings are solved according to the qualities you learn.
4. Understand when you maximize one skill and focus on improving the next skill. Often, athletes became obsessed with the constant desire to improve one skill (for example, jump) and sacrifice another skill. It is important to understand when you have reached your genetic ceiling to improve a particular skill. Instead, focus less time on improving this particular skill and just try to keep it as part of a balanced performance improvement procedure. Spend more time improving skills that have more room for improvement to become the most complete athlete you can become in your sport.
In general, always stay abreast of countless features that can be improved for your sport. Focus on all the small aspects of a full player. Remember that if your sport is not athletics, you will not be obsessed with gross physical abilities (for example, jumping, sprinting, etc.) and your measurements for these skills. Most likely, it will be a much more subtle skill that everyone else doesn’t see (for example, how quickly he turns his hips while trying to play defense in basketball and drive past the enemy, foot, etc.), which will allow you to separate from competition. Otherwise, all the excellent athletes in athletics automatically dominate all other sports. The beauty of athletic performance enhancement is that there is always a new skill / skill that needs to be taught that has been missed and not prepared to the maximum - you just need to be diligent enough to open it!
