I’m going to go over the nine things in a vertical training program; the nine things you need to focus on in order to obtain the maximum explosion that your body has.
The nine things work together in a synergistic effect so that when you train one of them, it might help you in another aspect, [...]
How do I target the correct muscle fibers in my vertical training?
Marathon runners and bodybuilders are interested in training slow twitch muscle fibers. But if your sport is basketball, volleyball, or if you just want a spectacular vertical leap, you have to target your fast twitch muscle fibers, not your slow, if you want [...]
The movements involved in propelling the body upward during the positive phase of a vertical jump.
A. Lower body
hip extention
knee extention
plantar flexion.
B. Back / Spine
Retroflexion
C. Shoulders:
anteflexion
Muscles driving the above movements, and estimated percentage of power source (Source on study below):
A.1 hip extention
- Gluteus maximus : 45%
- Gluteus medius : 8%
- Semitendinosus : 4%
- Semimembranosus : 13%
- [...]
