While in the quest for more height, never ignore the primary muscle groups used in jumping. Know each of them in this article!
Many athletes fail to improve their vertical in spite of doing intensive training for years and spending numerous hours in the gym. You always work hard but eventually end up getting frustrated with the result. Why is that so? What could be the main fault? No, it is not you. Rather, it is because you are overlooking the most important muscles when it comes to your vertical.
All of these muscles take an important role to help you jump higher. For instance, the calves, hip, and thigh muscles are usually given credit for jumping ability. The upper body is also important to help you create a force for your jump, which makes it essentially crucial.
Below is a brief rundown of the primary muscles you should target in your search for a super vertical jump.
When it comes to lowering limb stability and force transfer from the ankle joint to the kinetic chain, calves do play an important role. What’s more, it also allows maximal Achilles tendon tension growth.
Various calf muscle exercises can be done even at home, including toe/calf raises, quick stair climbing, and jump roping. Calf raises can increase your vertical jump, though you need to combine it with other exercises for better outcomes.
Quadriceps or quads rest on the thighs’ front and have 4 components, namely vastus intermedius, vastus lateralis, vastus medialis, and rectus femoris. A lot of workout programs specifically gives emphasis on quads, although it should not be. It should work along with its muscle groups.
These are contrasting muscles to the quads as well as have a reverse function. It consists of three big muscles that run along the back of the thighs. Together with semitendinosus, semimembranosus, and biceps femoris, hamstrings help in various activities like running, walking, and of course, jumping. Its main function is to bend the knees. Your lower leg is able to rotate, thanks to these muscles. It is necessary to do exercises (e.g. deadlifts, supine leg curls, and leg curl machine) to strengthen your hamstrings so you could be a better jumper.
The hip flexors run from the lower stomach up to the top of the thighs. It is often denoted as iliopsoas as it comprises of iliacus and psoas major. While small, hip flexors prove to be one of the most important muscles when it comes to your vertical. Your gait and core are its main target.
When we say triple extension, it refers to the extension at the hip joint, ankle, and knee upon take off. Although, it is an intricate movement that needs proper training and execution to be developed. During triple extension, a pool of concentric and synergistic eccentric actions occur. Hence, specific workouts should be performed. Among the muscles included in the triple extension are:
Knee Extensor: It is the movement of leg strengthening at the knee point. The quadriceps femoris is the primary muscle involved in knee extensor. And, this muscle is broken down into 4 different anterior thigh muscles which work together to do knee extension.
Hip Extensor: Semimembranosus, semitendinosus, gluteus maximus, adductor magnus, and the biceps femoris’ long head are among the muscles included in hip extensor. All of them are located in the glutal area (upper leg). Pilate swimming is an example of hip extensor exercise you could try.
Yes, even the muscle in your big toe affects how high you could jump. The muscle involved is called flexor hallucis lingua. Even though this muscle won’t provide you with massive gains on your leap, it can really help you add some inches in your vertical height when trained properly. Some exercises are recommended to be incorporated in regular drills and workout to see visible results. Static calf raise is an example of exercise both beginners and professionals can apply.
Your core connects your lower and upper body when doing the vertical leap, so never ignore it. Consider training your core because as a matter of fact, it is also what elite athletes, coaches, and researchers highlight when talking about increasing vertical height. A good program could help you train your core for maximum power. Make sure it includes full body workouts like deadlifts and squats. Medicine ball throws are an excellent exercise, too. These allow you to train together with the same line of movement and features fewer deceleration periods in the end. So, you can do it as explosive as you want.
Also called pointing your toes. Ankle plantarflexion is a final movement that the lower leg commonly executes before leaving the ground all throughout the jumping session. Soleus and gastrocnemius are the important muscles that can be found here. This offer added power needed for the jump.
Shoulder Abduction and Flexion
You can perform vertical hops with or without movements of arms. The arm movement is usually done as a last upward reach while in the air. It includes two forms of motion in the shoulder, specifically the flexion and abduction. Supraspinatus, pectoralis major, and deltoid are the muscles contained within shoulder abduction.
Now, you’ve familiarized yourself with the most important muscles in jumping. So, don’t just solely focus on eating the right food, keeping yourself hydrated, getting enough rest, and doing exercises. Make sure each of these muscles is targeted so expects results can achieve.
Some exercises require no equipment and can be done at home or in office during the break. Shoulders, arms, and other minor muscles also contribute to your jumping skills, though they are not as important as those we have mentioned above. Thus, you need to spend more time working out the quads, abs, chain muscles, while spending less time on minor muscles.
Careful exercise implementation should be practiced every routine to make sure you are not damaging or hurting any part of your body or muscles.