What types of adaptations are used for jumping?

Answer 1

Legs are essentially levers that have muscles to power them.

For example the foot is a lever that is driven downward (plantarflexion) by the shortening calf muscle. The shortening or contracting muscle causes the foot (a leve) to tilt down ward.

Muscles of the calf, quad, ham, glute, spinal erectors, shoulders, and core are prime movers in oour jumping levers.

Thus the key to improving a vertical leap is by strengthening and conditiong these muscles to shorten and contract at high speeds. This in cmpbination with teach the bodys musclar/tendon complexes to return energy and make the body more "bouncy."

As we train we break down our muscles, which is followed by a supercompensatory process during recovery. This is ultimately what makes our muscles adapt to jumping higher and higher.

---- Information on improving your vertical leap ------

Depending on your sport increasing your vertical jump relates mostly to increasing strength, plyometric, ability, and movement efficiency.

There are other aspects such as balance, mobility, flexibility, etc... That will help you maximize your ability.

Begin your training focus based on your current ability set. For example a strong jumper with little speed, and plyometric ability would want to start a program based on plyometrics while maintaining strength levels.

Most athletes need to start increasing their strength levels first, as there is a prerequisite amount of strength necessary in order to perform at ones maximum ability. Without the necessary strength contraction speed will be inhibited by the lack of ability to overcomes one own body weight.

Strength training 1 -2 times a week is an excellent starting point, with focuses on glutes, hams, quads, calves, and core. Supplementary upper body 1 - 2 per week can help as well.

Plyometrics training 1 - 2 times per week.

Most athletes over tain, and under recover, by breaking the muscles down far too often without a proper recovery period.