Author / C4
Being able to do slam dunk has always been the dream of many men who play basketball and, to achieve their goals, many people have started training in the gym, hoping to improve their muscle strength and the power of the vertical jump through the squat. , but even though squatting has been practiced for a long time, and the weight is not too light, but I still can’t touch the frame, why can’t I jump higher after practicing the squat?
Explosion of the hip, knee, ankle and swing arm to increase time and air height
Let’s first analyze the mode of action of the rebound: the action of the rebound consists in reacting with the ground, and in using the relative muscular strength of the lower limbs, through the coordinated explosion of the hip, knee and ankle joints. , and at the same time add the swingarm to increase the time and height in flight, complete the jumping action.
So let’s look back at the squat action pattern: resisting resistance, from the bottom to the position, although the hip, knee and ankle joints have synergistic effects, since there is no synchronous explosion at first, the benefit training is more focused on muscle strength rather than explosiveness.
So what should I do to help bounce?
If you really want to improve your jumping power through training, you can refer to the following methods:
1. Squat down
You read that right, one of the ways to improve jumping power is to squat, but it won’t be a traditional training method for muscle hypertrophy, but add 1/4 squat and concentric phase at maximum speed.
Statistics show that the smaller the squat range of motion (1/4 squat), as the sprint and jump angle are linked, it helps the body convert kinetic energy and helps improve jumping performance. In the concentric phase, the aim is to activate the concept of acceleration of the central nervous system, and to use the “stretch reflex” method to make the body emit maximum force in a very short period of time.
2. Increase muscle mass
According to the study of the vertical jump, the hip contributes 40% and the front of the thigh contributes 25% and the extensibility of the tendon is also related to the smoothness of the explosion, therefore it is recommended to increase the spinal erector , hip extensors, quadriceps and hamstrings Calf muscle training to improve muscle mass and stiffness of tendons and ligaments.
3. Lift weights
Since Olympic weightlifting can make better use of the hip, knee and ankle joints and can simulate jumping motion better, it is more effective than resistance training to improve vertical jumping performance, while resistance training traditional does not change the height of the vertical by jumping much difference.
4. Relax
Having a good range of hip flexors and ankle mobility can not only make your squat deeper and more stable, but also make your jump less restrictive and arm swing is closely related to vertical jump height, so remember to relax your back. shoulder joints, let your joints have a good range of motion and muscle flexibility in the best state.
Also, through plyometric training, reducing foot contact time, etc., these are also ways to help improve jumping power, but regardless of the type of training, please understand the principle behind it before implementing it. and it is highly not recommended to learn through the video, If you have any problems, you must seek the assistance of a professional coach so that you do not get hurt due to small losses!
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