The vertical jump, along with the 40-yard dash, is one of the
most common tests for athletic performance. With good reason. It’s a great
indicator of maximal power output. You might not be preparing for the NFL
Combine, but you still should be doing plyometric box jumps and working on your
vertical. Here’s why.
Box jumps help increase power and improve your muscles’
elasticity – which we’re losing as we age. I say this often, but you need to
think of your body as a rubber band. If
your muscles can’t stretch and contract quickly, you won’t generate much power.
A plyometric by definition is just that: a quick stretch of the muscle (as in
when you squat before you jump) followed by a rapid, forceful contraction. It
doesn’t matter if it’s a 50-inch box jump or a push-up off the wall. It’s still
a “plyo,” so all of my clients, even my 80-year old lady, perform them.
So how can you increase your vertical, your explosiveness,
your hops? Squats alone won’t do much. Calf raises will do even less. It’s a
combination of things, but it all starts with the simple but often overlooked
elements: alignment, stability and mobility. Everything does.
If you’re ankles aren’t stable, let’s say your feet pronate as
you squat (possibly because of tight calves). You’re already at a disadvantage because
of poor alignment. “The posture adopted in a given movement dictates the
activation of the muscles responsible for force production,” the NSCA says.
Taking it further up the chain, the same is true of the knees.
If they cave in (possibly tight adductors or weak glute medius), that’s a
faulty movement pattern robbing you of power. Think of any movement deviation like
that as a detour. As you jump (or walk or run), energy is transferred from the
ground up. But with a detour, an inefficient path is created and power is
diminished. Worse, chances of injury increase.
Let’s move up to the hips. As you lower the body in the
eccentric phase of the jump, good ankle and hip flexion is needed in order to
sit back and load the glutes – essential in every movement. Your glutes are
SUPPOSED TO BE your strongest muscle. In most people, they’re not. That’s a
problem. The glutes’ primary function is hip extension, the catalyst to launch
you. Box jumps are an example of what’s called the “triple extension” of the
ankle, knee and hip. It’s a staple of any good strength and conditioning
program, whether it’s box jumps, push press, clean and jerk or a snatch. All are
great to develop the power that’s needed on the playing field and will lead to
not only a greater vertical, but increased speed and overall explosiveness.
What’s another thing you need for a big jump, a powerful
Olympic lift, sprinting or a good golf swing? Stiffness. Yes, stiffness. That
might sound counter to flexibility, but muscles also need to be taut – on
demand. Think of a spring or a coil. It’s tight. Learning to stiffen your core
is tricky, but you must figure out the precise, split-second moment to tighten
your trunk to transfer energy from the lower body to the upper body. It’s about
timing, which only comes with practice and improving the communication
between your brain and muscles. All movement is neuromuscular.
I’m often labeled as the corrective guy, but don’t be
fooled, I’m all about power. Most people don’t realize, but corrective exercise
and power go hand-in-hand. It’s the reason I’m still able to do nearly everything
I did 20 years ago. And some things I do even better. I no longer squat 500
pounds, but because my movement patterns are more efficient (better alignment,
flexibility and muscle recruitment), I’m able to produce more power.
Hey, I don’t care to
squat 500 pounds anymore. Been there, done that. In their quest for quick
results and huge max lifts, too many people bypass the basics. That starts with
alignment, balance, stability, mobility and flexibility. I reserve at least one
day a week strictly for those things and some bodyweight exercises. And guess
what, I feel better leaving the gym on that day than any other. Think that’s a
coincidence?
See, I’m not worried about how much I’m lifting or how many reps I
can get. So I’m able to slow everything down, focus and communicate with my
body, getting it to work as one synchronized unit. You could call it dynamic
yoga. Improved body awareness, enhanced communication leads to greater
efficiency of movement which translates to more power. It’s really not rocket
science. Yet, at the same time, I’m amazed by how many people continue with workouts
from the Dark Ages. Come see me. I’ll show you the light! And I’ll have you
springing to new heights.
Footnote: Be sure you
have good ankle, knee and hip stability before starting plyometrics. According
to the NSCA, you should be able to squat at least your bodyweight before advancing
to plyometrics. That’s a good rule of thumb for near maximum jumps, but I
believe one can still do some low level jumps and then gradually increase.
Now, hop to it!
SPREADING THE HEALTH!
ROBERT HADDOCKS, CSCS, CPT, CES
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