jump height and the splits

[The_Devil_In_Disguise]

Hi does anyone have any exercises (apart from just jumping up and down) for increasing jump heights????

 

Also has anybody got any stretches which will get me into the side splits

 

(I can do the front ones)

[monkeygirl]

A leg press machine should exercise the proper muscles for jumping height. Also, leg extensions/curls would be good for that. The important thing to remember is to not build so much muscle that it will slow you down.

 

To be honest, I'm not sure what makes a difference between lifting weights with the purpose to BUILD speed, and lifting weights with the side effect that reduces speed. Hopefully someone else can answer my question, 'cause I'd like to know too

[Bretty101]

What you need are EXPLOSIVE exercises. Type plyometric exercises or plyometrics into a search engine and you'll find loads of info.

 

Really it's all about jumping off and onto stuff. Like you say jumping up and down very boring.

 

A realistic training plan which i use and is very effective is...

 

Find a big flight of steps and run up to the top as fast as you can walk back down and repeat.

 

Near me there are 2 sets of 40 steps. it's ideal, I run up to the top as fast as i can 5 times everyday during my morning jog. Great for explosive training the gluteus.

 

For side splits i'm afraid it's just a case of practice. I achieved the sidesplits by just doing static stretches sat in front of the TV every evening. Sat legs apart stretch to left, right, centre (hold each 30 seconds) then spread legs a bit further and repeat.

 

Good Luck

 

Bretty

[monkeygirl]

Here's a good exercise (sorry, but it inolves jumping up and down ):

 

Flying squats

 

1. Stand with feet shoulder width apart, arms hanging at your sides.

 

2. Bend at the knees (keeping back upright) until your fingers brush the floor. As you bend you should be on the balls of your feet.

 

3. From the squatted position, jump as high as you can, pulling your knees into your chest as you jump! This is very important because it will help you increase the speed of bringing your legs up, which is important when jumping over things/doing jump kicks. (When doing a flying sidekick, for example: if the non-kicking leg is tucked underneath you in mid-air, it gives you more hang time, plus the illusion of jumping higher)

 

4. Release your knees from your chest and return to the standing position described in Step 1.

 

5. Repeat.

 

After about 25-30 of these, my legs start to buuurrrrrnnn...they're a very good plyometric exercise, and pretty fun to do to with some music turned up.

 

With this exercise, be careful not to take a bad landing on your ankles. I've never actually seen it happen to somebody, but I suppose if you're really clumsy

 

As Bretty said, run up the steps, but walk down them. Running down steps is a good recipe for twisted ankles and faceplants

[pcam16]

Do Air Alert! That increases your vertical jump!

[Practise is the Key]

Keep hoping skipping hang on trees etc

 

fast run hmmmm kinda like that or practise bubble kick great for doing splits.

 

Bubble kick is the scariest and it kinda my instrutor say the real name of it split kick i think.