VJP EBook.pdf - VERTICAL JUMP PROTOCOL DISCLAIMER The...

This preview shows page 1 - 6 out of 17 pages.

VERTICAL JUMP PROTOCOLDISCLAIMERThe information contained in “VERTICAL JUMP PROTOCOL” is not meant to replace any specificadvice you may have been given by a doctor, athletic trainer, or therapist. The information is notintended as a substitute for professional medical input or action.All exercise involves some inherent risk. If you are unfamiliar with any exercise and unsure of the propertechnique, seek supervised guidance from a qualified coach.Jake Tuura disclaims any liability or loss in connection with the use of this program or any adviceherein.
VERTICAL JUMP PROTOCOLTABLE OF CONTENTSPRINCIPLES FIRST, METHODS LATERWHAT DETERMINES JUMP HEIGHT?“JUST GET STRONGER”… NOT THATSIMPLE“TAKE YOUR TIME”… ORNOTCONCEPTS: NOT FOR BEGINNERSINTENTION BEFORE PRESCRIPTIONHOW TO SET-UP TRAINING: WEEKLYHOW TO SET-UP TRAINING: DAILYEXTRA DAYS/NUTRITION/RECOVERYRESEARCH USED FOR VERTICAL JUMP PROTOCOLREFERENCES
VERTICAL JUMP PROTOCOLPRINCIPLES FIRST, METHODS LATERWHATDETERMINES JUMP HEIGHT?The purpose of this manual is to provide you with an understanding ofwhythisprogram is the way that is it, but also to teach you lessons for long-term verticaljump gains. Although the training program is 5-weeks, you will learn enough fromthe principles and how they work for you to last a lifetime.Everyone has their opinions on jumping higher:-“Justjump more”-“Just get stronger”-“You need more stretching”When these ideas fail, you search formethods. You read, “10 exercises toincrease explosiveness” and start to believe high-rep calf raises and squat jumpsare the key to dunking. Or you see LeBron James balancing on a stability ball andthink it’s the key to his explosiveness.Methods are not the starting point. Methods comeafteryou have principles.Principles start with an understanding of what the vertical jumpis. From there,methods can be created.WHAT DETERMINES HOW HIGH YOU CAN JUMP?Relative net vertical impulse determines jump height(1).What is vertical impulse?Vertical impulse = Force x Duration of time it is exertedThis gives you two options to improve your jump height:1)Increase Force2)Increase Duration of Time Force is ExertedThe next section will cover #1: Increase Force.The following section will cover #2: Increase Duration.
VERTICAL JUMP PROTOCOL“JUST GET STRONGER”… NOT THAT SIMPLE#1: Increase ForceDr. Mike Stone has said Strength is the ability to produce Force.However, in jumping, it’s not entirely about how Strong you are (how much Force you can produce), butabout how much Force you can producein a short time.The upwards phase of a countermovement jump typically takes ~300ms to complete. Athletes typically take 300-400ms to reach peak force in a jump(2).This means most of the jump is spentbuilding upforce and little timeapplyingit. Improving Maximal Force(Strength) is not the key. Instead, improvingRateof Force Development is of higher importance(3).

Upload your study docs or become a

Course Hero member to access this document

Upload your study docs or become a

Course Hero member to access this document

End of preview. Want to read all 17 pages?

Upload your study docs or become a

Course Hero member to access this document

Term
One
Professor
NoProfessor
Tags
The Land, strength training, Physical exercise, Weight training, Journal of Strength and Conditioning Research

  • Left Quote Icon

    Student Picture

  • Left Quote Icon

    Student Picture

  • Left Quote Icon

    Student Picture