Author/C4
Being able to dunk has always been the dream of many men who play basketball, and in order to achieve their goals, many people began to train in the gym, hoping to improve their muscle strength and vertical jumping power through squats, but although squats have 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 I have practiced squatting?
Hip, Knee, Ankle explosion plus swing arm for increased air time and height
Let’s first analyze the action mode of bouncing. The action of bouncing is to react with the ground, and to use the relative muscle strength of the lower limbs. Through the coordinated explosion of the hip, knee and ankle joints, the swing arm is added to increase the airborne time and height, complete the jumping action.
Then let’s look back at the action pattern of the squat. In resisting resistance, from the bottom to the stance, although the hip, knee, and ankle joints have synergistic effects, because there is no synchronous explosion at the start, the training benefit 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
You read that right, one of the ways to improve jumping power is to squat, but it will not be a traditional muscle hypertrophy training method, but to add 1/4 squat and concentric phase to full speed.
Statistics show that the smaller the range of squat movement (1/4 squat), because the angle of sprinting and jumping is connected, it helps the body to convert kinetic energy and help improve jumping performance. In the concentric phase, the purpose is to activate the acceleration concept of the central nervous system, and use the “stretch reflex” method to make the body emit the maximum force in a very short period of time.
2. Increase muscle mass
According to the study of vertical jumping, 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 erector spinae, hip extensors, quadriceps and femoral muscles. Calf muscle training to improve muscle mass and stiffness of tendons and ligaments.
3. Lift weights
Because Olympic weightlifting can better use the hip, knee, and ankle joints, and can better simulate the movement of jumping, it is more effective than resistance training to improve the performance of vertical jumping, while traditional resistance training does not change the height of vertical 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 jumping less restrictive, and the arm swing is closely related to the vertical jump height, so remember to relax your back. Latissimus and shoulder joints, let your joints have a good range of motion and muscle flexibility in the best state.
In addition, through plyometric training, reducing the foot contact time, etc., these are also ways to help improve jumping power, but no matter which kind of training, please understand the principle behind it before implementing it, and it is highly not recommended to learn through video , If you have any problems, you must seek the assistance of a professional coach so that you will not be injured because of small losses!
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