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Post by captnJ on Sept 28, 2004 7:31:52 GMT -5
Post your questions here, i will try to answer.
From what i've seen. Most people are
1. Too fat
2. Too weak
3. Too slow
This may seem so obvious but its true. If you are carrying more than 10% fat i can almost guarantee that if you lost some fat while keeping your muslces, you will do better.
If you cant squat 2x your bodyweight at least, I can almost guarantee you that increasing your squat will imporve your jump.
If you are not able to coordinate your jumps eg. medicine ball throw, plyometrics... you are limited by your motor ability and thus your speed.
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Post by yabba on Sept 28, 2004 9:33:04 GMT -5
i've a fren who jumps easily over the mat and he told me the trick is to jump higher, not trying to jump further, is there any validity to what he said? He told me to plenty of squats and leg extensions too
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Post by lok3 on Sept 28, 2004 10:20:14 GMT -5
Haha i jump 300++cm wanna knoe the trick ;D its simple but takes alot of china style hardwork ;D
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Post by lok3 on Sept 28, 2004 10:24:43 GMT -5
i've a fren who jumps easily over the mat and he told me the trick is to jump higher, not trying to jump further, is there any validity to what he said? He told me to plenty of squats and leg extensions too Crap la, the impt thing is to propell urself foward for a maximal distance and landing as late as possible.To jump far, 1.ull got to muster the courage 2. u got to learn the technic 3.ull got to be more explosive ;D |
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Guniang
Fitness Assistant
Posts: 423
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Post by Guniang on Oct 5, 2004 3:30:00 GMT -5
tell me tell me....I wannna b the chinaman like u do for board jump...I cant jump tt far...whaha 250+++ only...
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Post by captnJ on Oct 5, 2004 7:45:47 GMT -5
tell me tell me....I wannna b the chinaman like u do for board jump...I cant jump tt far...whaha 250+++ only... read my first post. find your weakness and improve it. After that work on technique... thats a topic for a whole other series of problems:) tell me yr weakness and ill try to help |
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Heeman
Ready for a new Body
Posts: 49
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Post by Heeman on Oct 30, 2004 9:07:18 GMT -5
Hi,
I have some contributions to make.
Resistance training:
Let us analyse what are the muscles group involved in the SBJ.
Primary muscle gp: Quads, Hams, Gastrocnemius, Hip flexors, anterior delts etc
Stabilizer gp: Erectus spinale gp, Abs, Obliques, etc.
Jumping requires explosive force in other words,
Force x Speed=POWER.
Train the primary muscle grp for:
Strength. 4-6reps Resting time 1-2min. Sets is relative but generally til fatigue. Conc phase should be explosive in nature.
Speed: Plyometrics exercise like depth jumps, tuck jumps, single leg hops etc.
It is important to have strong developed delts as it can help to generate high angular momentum during the take off phase of the jump.
Equally important is strong core muscles. During the take off phase, our lower back will hyperextend as we swing our hands forward. Strong LB can provide the force. During mid flight, our abs and hip flexor contracted as we curl our lower body forward. Having the above mentioned muscle strong, we will be able to sustain a longer flight time. (Think Air Jordon....).
Techniques:
Research showed that in order to have the maximus distance cover in throws on level grounds, it is best to release at 45d. Therefore jumping angle should be app. 45degree. Jumping too low shortens flight time and you will hit the ground early. Jumping too high, will be shortening the effective dist covered.
The above are my personal experience and views. Tk you.
Hope I covered everything. Experts in this area pls comment and advise.
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Heeman
Ready for a new Body
Posts: 49
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Post by Heeman on Oct 30, 2004 9:10:45 GMT -5
Wow bro...you relly can jump so far hah...over 3m. My best jump is only 2.8m and I am only 1.7m tall leh...Anyone...pls share your jumping dist...
cheers
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Post by captnJ on Oct 30, 2004 9:45:21 GMT -5
Wow bro...you relly can jump so far hah...over 3m. My best jump is only 2.8m and I am only 1.7m tall leh...Anyone...pls share your jumping dist... cheers sadly, there is a heavy genetic component to vertical Jumps and standing broad jumps, the best jumpers (if you notice) have high calves... long achilles tendons to store more energy from the descent to jump further. |
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Heeman
Ready for a new Body
Posts: 49
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Post by Heeman on Nov 1, 2004 3:46:05 GMT -5
Hi CJ, I do agree with you. Genetic also plays a very important part, as usual. Good jumpers have high or huge claves, big and long feet (more moment is generated as the dist from the ball of the feet/calves to the ankle joint is further) etc. Furthermore, most good jumpers and sprinters are genetically blessed with fast twitch muscles. They are able to generate force and power better than the slow twitch muscle group. But those who are without good genes, do not despair, proper training on strength and technique will enable you to get at least a sliver during IPPT.
CHEERS
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Post by lok3 on Nov 1, 2004 3:52:04 GMT -5
Hi CJ, I do agree with you. Genetic also plays a very important part, as usual. Good jumpers have high or huge claves, big and long feet (more moment is generated as the dist from the ball of the feet/calves to the ankle joint is further) etc. Furthermore, most good jumpers and sprinters are genetically blessed with fast twitch muscles. They are able to generate force and power better than the slow twitch muscle group. But those who are without good genes, do not despair, proper training on strength and technique will enable you to get at least a sliver during IPPT. CHEERS Na technique+training can cfm u a gold  |
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Post by captnJ on Nov 1, 2004 4:34:45 GMT -5
Na technique+training can cfm u a gold gold of cos la! 240 or wat.... Everybody can... but 300 is really good and not all can do that. |
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Post by lok3 on Nov 1, 2004 5:17:05 GMT -5
gold of cos la! 240 or wat.... Everybody can... but 300 is really good and not all can do that. well i was responding to heeman ;D btw during 2001-2002 my skool team almost all can jump 300cm sbj and dunk too maby all got good genes ;D |
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Heeman
Ready for a new Body
Posts: 49
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Post by Heeman on Nov 1, 2004 12:35:07 GMT -5
wow...power...3m...not all can jump that far manz...At that time back in sec school...i think yr 92', I was the furthest for SBJ...and now, ten yrs later...with better food and genes, 3m is not a problem for you guys.....how time change...oh ya...used to dunk also..i am the shortest guy to dunk in sch...but only barely...not spetacular lah...
u guys are the best manz...
Just a topic for you guys...any idea why black man jumps higher than the rest? I just like to hear from the rest...
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Heeman
Ready for a new Body
Posts: 49
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Post by Heeman on Nov 1, 2004 12:54:31 GMT -5
not all can achieve gold in SBJ lah...for them a sliver is good enough liao..from nothing...i have seen guys who canot even jump 2m leh...for them to jump 40cm more is like asking them to pull up 5 more...cheers
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