10 Key Performance Qualities for Maximum Vertical Leap (2)

For you who not ever read the first chapter of this article

, you may read it here. I'll give you quick glance about the first article. There are 10 key performance qualities you need to focus in order to get the maximum Vertical leap. First thing is Control and Stability which told you . Second thing is General Strength which told you how to strengthen the involved muscles by adding the additional loading. The last is Range of motion or flexibility which told you the importance of flexibility to avoid injuries. Okay then, let's start the next number :

4. Maximum StrengthThe focus of this point is how to strengthening the musculature by lifting maximum loads. But Remember, if you attempt to try it you must developing the basic condition on the right way and procedure. Otherwise you will prone to get injured. A better way is to learn the correct movement performance using low loads and more repetitions (general strength and stability). Pay attention to form and work the correct muscle groups. After you've done this, you can gradually begin to add additional loading and advance towards maximal strength training.

5. Maximum Power You are train the power if you try to move some loads and you give some focus on moving fast. You can train for power using your bodyweight, your bodyweight with an additional load, lifting light loads, or attempting to move a heavy load quickly. Most of he training methods utilized in this manual will either directly or indirectly impact power.

6. Starting Strength Starting Strength is an ability to boost lots of force at the beginning of movement. Kelly Bagget give you good method to train it. Sit back in a chair in a "ready to jump" position. Make sure your butt is touching the chair. Now without rocking backward simply jump up from this dead stop position. This quality can be trained and improved.

7. Force Absorption Training Is an ability to absorb or neutralize the anti or negative forces that happen as the result of the movement. In the vertical jump, the eccentric forces are the forces that are created as you execute a quick countermovement or bend down before you jump. The movement of vertical jump create a lot of force as a negative movement which make your tendon and muscles stretched, and then make the energy gathered in the tendon and muscles which causing it like a stretched rubber band. If you want to excel at this first you must get a good level of basic strength along with muscular control

10 Key Performance Qualities for Maximum Vertical Leap (2)

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