3 STEPS TO A BIGGER JUMP AND MORE POWERFUL LEGS

August 31, 2019

Harry Weatherstone

TRAINING

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Jump performance is a great indicator of lower body power. It is a valuable physical quality to have for a wide variety of sports and general athleticism.

Incorporate the below strategies into your training and warm up program to have you jumping higher:

1. Lengthen your hip flexors. This will have your hips extending through the jump, allowing the hip extensor muscles (glutes and hammies) to fire maximally without having the hip flexor muscles get in the way and decelerate the jumping movement.

2. Strengthen your glutes. The glutes are a prime mover when it comes to jumping (hip extension). Increase their strength through hip thrusts, deadlifts, squats, etc

3. Train and develop your muscles ability to utlise the stretch shortening cycle. Simply put, this refers to your ability to store elastic energy in your muscles and tondons allowing you to produce more force. Imagine a spring coiling up when you squeeze it then release it. This can be done through effective plyometric training.

Let me know if you have any questions about improving your jumping ability! I’m always happy to help.

ABOUT THE AUTHOR

Harry Weatherstone is the founder of the Youth Athletic Development Academy and the head Strength and Conditioning Coach at St. Andrew’s Anglican College. He is an ASCA accredited Strength and Conditioning Coach and has a Bachelors Degree in Sport and Exercise Science and Sport Management. Harry has been a sports coach for the last nine years, surrounding himself in high performance sport, athletic development and performance throughout New South Wales, the Australian Capital Territory and now Queensland. He has dedicated the last six years of his life to creating this movement in youth athletic development; investing countless hours into his own professional development to create the best programs possible for his students, athletes and clients.
Post by Harry Weatherstone

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