"Your hip flexors, quadriceps and hamstrings all work hard to initiate the movement, and the more efficient they are at moving, the better they are at relaxing or switching on when required," says Eastham. Stretching the key muscles involved in jumping will be of huge benefit to you. "Squat slightly and jump up as high as you can, making sure you swing your arms overhead at the same time because they provide at least 10% of your power." You’ll only need to do five sets of three twice a week to see improvements. "Anything explosive will improve your broad jump, and doing vertical jumps is one of the best places to start," says Eastham. If you’re lacking in one or the other you won’t achieve a broad jump that’s anywhere near your full potential." Explosive power requires a balance between spring and static capabilities. "However, if you have a spring-based training background, work on improving your strength. "If your training is mainly static, you’ll need to improve your body’s ability to be a 'spring'," says Eastham. Swing your arms for momentum. Land softly to reduce jarring. "One of the NFL annual combine tests is the broad jump." If it’s good enough for them… The standards "The broad jump might be simple but it’s an awesome measure of explosive leg power," says strength coach Tom Eastham of Easthams Fitness. Also, try weighted floor bridges." Explosiveness Broad jump "Get on all fours, then bring up one arm and one leg, keeping your torso parallel to the floor. Struggling with stability in your hips? "Try the bird dog," suggests Lightfoot. For the Pallof press, stand side-on to a cable machine and grip the cable in both hands, resisting the rotation as you ‘press’ it forwards. ![]() For the suitcase carry, just carry a heavy kettlebell in one hand, using your obliques to stay upright. ![]() "Add the suitcase carry and Pallof press to your workouts," says Lightfoot. Work on improving your upper-body mobility and stability. "Performing lots and lots of reps is key." "Do it in parts, breaking down the Turkish get-up into phases and practise each phase before putting them together in the full movement," says Lightfoot. This is a test of co-ordination, so you’ll want to practise the movement itself. doi:10.1113/ your free arm fully and shift your weight forward to stand up. Endurance exercise performance: The physiology of champions. Cardiorespiratory endurance evaluation using heart rate analysis during ski simulator exercise and the Harvard step test in elementary school students. Is the VO2max that we measure really maximal?. Muscle fatigue: What, why and how it influences muscle function. Determining the contribution of the energy systems during exercise. doi:10.4330/wjc.v9.i2.134Īrtioli GG, Bertuzzi RC, Roschel H, Mendes SH, Lancha AH Jr, Franchini E. Aerobic vs anaerobic exercise training effects on the cardiovascular system. Patel H, Alkhawam H, Madanieh R, Shah N, Kosmas CE, Vittorio TJ. Aim to include 30 to 40 minutes of resistance exercises each week.
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