{"id":33,"date":"2017-05-16T09:00:53","date_gmt":"2017-05-16T14:00:53","guid":{"rendered":"https:\/\/www.theathletemaker.com\/blog\/?p=33"},"modified":"2017-05-18T18:47:26","modified_gmt":"2017-05-18T23:47:26","slug":"3-ways-to-increase-your-vertical-jump-this-off-season-part-2","status":"publish","type":"post","link":"https:\/\/www.theathletemaker.com\/blog\/3-ways-to-increase-your-vertical-jump-this-off-season-part-2\/","title":{"rendered":"3 WAYS TO INCREASE YOUR VERTICAL JUMP THIS OFF SEASON (Part 2)"},"content":{"rendered":"

As mentioned in last week’s Blog available at www.TheAthleteMaker.com <\/a>,in order to jump high and run fast an athlete must be able to produce power. Power is the product of force times velocity\u00a0. The velocity portion can also be referred to as rate<\/em> of force development. To be powerful, the goal is to produce a lot of force quickly.<\/p>\n

The High Pull involves triple extension of the hips, knees, and ankles. This explosive move will train rate of force development and the goal is for it to help the athlete run faster and jump higher.<\/p>\n

Basketball players always want to know how they can increase their vertical or get their bounce up and it\u2019s actually pretty simple; it\u2019s just a matter of physics and hard work!<\/p>\n

If you want to increase your vertical then increase your force output (strength) and your rate of force development.\u00a0 The High Pull is a great exercise to improve your rate of force development.<\/p>\n

The cues for the High Pull are:<\/p>\n

Starting position:<\/p>\n

    \n
  1. \u00a0\u00a0\u00a0\u00a0\u00a0 The feet should be about hip width apart<\/li>\n
  2. \u00a0\u00a0\u00a0\u00a0\u00a0 The knees should be slightly flexed<\/li>\n
  3. \u00a0\u00a0\u00a0\u00a0\u00a0 The shoulders should be pulled back and the chest should be up<\/li>\n<\/ol>\n

    The descent:<\/p>\n

      \n
    1. \u00a0\u00a0\u00a0\u00a0\u00a0 The barbell should be lowered by hinging at the hips<\/li>\n
    2. \u00a0\u00a0\u00a0\u00a0\u00a0 The bar should remain in contact with the thighs as it descends<\/li>\n
    3. \u00a0\u00a0\u00a0\u00a0\u00a0 The shoulders should remain pulled back and the back should be flat<\/li>\n
    4. \u00a0\u00a0\u00a0\u00a0\u00a0 The bar should be lowered to just below the knee<\/li>\n<\/ol>\n

      The Pull:<\/p>\n

        \n
      1. The pull should begin by first extending at the hips and then extending\u00a0the knees and ankles, this is referred to as triple extension<\/li>\n
      2. After beginning to extend at the hips the athlete should shrug and then pull the barbell as they explosively extend into triple extension<\/li>\n
      3. The barbell should remain close to the body during the entire lift<\/li>\n<\/ol>\n

        Reset<\/p>\n

          \n
        1. \u00a0\u00a0\u00a0\u00a0\u00a0 The athlete should reset after each repetition<\/li>\n
        2. \u00a0\u00a0\u00a0\u00a0 Focus on moving the bar fast and explosively<\/li>\n<\/ol>\n

           <\/p>\n

          Click on the image below for a video demonstration of the high pull<\/em><\/strong><\/p>\n