Vertical Jump

Subject: Vertical Jump Sun Apr 13, 2008 8:37 pm

Did my PAT rehearsal last week and blitzed everything but the vertical jump. I need to improve by at least a couple of centimetres before test day next month. Any suggestions for training for this?

Subject: Re: Vertical Jump Sun Apr 13, 2008 8:47 pm

Squats.... these are the best think you can do...once you find them easy as add a bar and carry on.

how far off were you??

Subject: Re: Vertical Jump Sun Apr 13, 2008 8:51 pm

when i sat my rehearsal, the instructor said it was mostly technique, a good crouch, swing arms up and a good follow through. As far as training is concerned, you could try wall sits, where you stand with your back to a wall and then sit on an imaginary chair, hold it for as long possible, also try squats. these worked well for me.
good luck
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Subject: Re: Vertical Jump Sun Apr 13, 2008 9:28 pm

I was only 2 cms off, so am thinking that it is mostly about technique as k9t9 says, but want to get a few cms over rather than just scrape in. I'm not doing another rehearsal before the real thing on May 15 so am making sure I get it right. Seems like a combination of practicing technique and strength training should do it.

Subject: Re: Vertical Jump Mon Apr 14, 2008 9:32 am

Possibly some stair running too will help - eg. find approx 50-100 steps and sprint up them jog around for a couple of mins at the top then down and up the stairs again! Repeat five times (more if your eager)...

Subject: Re: Vertical Jump Mon Apr 14, 2008 10:33 pm

Apparently its all about the recoil action of the tendons in your legs and simply jumping up and down can help or jumping from the ground onto an object 400-500mm high.

Subject: Re: Vertical Jump Mon Apr 14, 2008 10:45 pm

skipping ropes arent that expensive...

Subject: Re: Vertical Jump Sat Apr 19, 2008 11:02 am

Doing the jump and practicing my technique got me above the needed 40cm. Also lunges and squats etc. But keep practicing your technique as a lot of it does come down to how you're jumping, when your hand is hitting the wall. For example, I used to be 5cm below what I needed. But by practicing to hit the wall on the way up instead of on the way down gave me an extra 8cm.

Keep at it mate. It'll click once you are aware of your technique. Very Happy

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Subject: Re: Vertical Jump Sat Apr 19, 2008 9:10 pm

Cheers for all the advice, four weeks until the PAT and I should be able to nail it by then.

Subject: Re: Vertical Jump Thu May 15, 2008 1:51 pm

thanks to those who gave advice re jumping, improved by 5 cms and passed today. Seemed like lots of practicing technique was the biggest help.

Subject: Re: Vertical Jump Wed Aug 13, 2008 5:18 pm

My vert jump performance was marginally over the required and more to losing balance and swinging my arm too far back when I touched the wall. I've been practising at home but don't have a wall high enough to use. I'll keep doing a kangaroo impression in the backyard I think until I get it right lol.

Subject: Re: Vertical Jump Wed Aug 13, 2008 5:35 pm

I think our neighbours think im a weirdo for doing that, just start jumping in the backyard lol and scaling the wall at the back

Subject: Re: Vertical Jump Wed Aug 13, 2008 6:31 pm

Subject: Re: Vertical Jump Wed Sep 03, 2008 12:20 pm

Blardy hell. Took it upon myself to do this at the gym today and only got a miserable 39cm Mad

ETA: Does anyone find that their actual height helps or hinders? I wonder if it's because I'm on the shortered statured side that it's a bit fiddlier...

Subject: Re: Vertical Jump Wed Sep 03, 2008 5:14 pm

Height's not a problem. Just a bit of practice involved. I'm also quite short, but adding lunges and jumps into your training should help. Very Happy

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ALWAYS BLOW ON THE PIE!