Leg muscle training- Suggestions needed-

matthewpov

Hey Guys

So I am into sport and I want to improve my jumping, I want to be able to jump higher.. Is there any intense exercises that I can do?( I am looking for real results here so expecting no easy way around it)

I already have been doing a lot of core training so I am in good form, What I am looking for here is pure leg strength training that would help me to jump higher. thank you!

ecoli

Plyometrics and lower leg weight programme would be my first thoughts however what is the aim of the improvement. Is it for a particular sport?

matthewpov

I think i wrote this on the wrong section.. I was a bit lost.
I am aiming for a big parallel jump (higher the better) and yes it is for badminton.

The thing is that I can jump fairly high but I would like to reach at least 3/4 of a meter high jump from more or less a parallel jump, Something like this --> http://youtu.be/1qFJT1JX8dU

ecoli

Ultimately I think you are better to have an all round training plan specific to your sport as opposed to one singular aspect

Hope this helps:

http://www.sport-fitness-advisor.com/plyometric-training.html

matthewpov

ecoli wrote: »

Ultimately I think you are better to have an all round training plan specific to your sport as opposed to one singular aspect

Hope this helps:

http://www.sport-fitness-advisor.com/plyometric-training.html

Don't get me wrong, I trained with a proffesional irish athlete and was given a training plan but I just thought that there wasnt anything specific for jumping. Well the core training did help me to get that much of a bigger jump but I think that I have to push myself to get to my very limit. so I came here for suggestions on specificly getting some info on training my leg muscle for jumping.

ecoli

matthewpov wrote: »

Don't get me wrong, I trained with a proffesional irish athlete and was given a training plan but I just thought that there wasnt anything specific for jumping. Well the core training did help me to get that much of a bigger jump but I think that I have to push myself to get to my very limit. so I came here for suggestions on specificly getting some info on training my leg muscle for jumping.

In that case plyometrics are the way to go:

Here would be a good Circuit of exercises for this:

Box Jump ups
Tuck Jumps
Cone hops
Target hops
Box Jumps
Depth Jumps
Wood Chops
Hanging Cleans

10 reps each with 2-3 min recovery between

These should be done on a firm but forgiving surface (i.e no concrete) and should only be attempted after a thorough warm up.

You should be able to google these exercises if you dont know how to do any (there are usually good youtube videos)

Most of these exercises are aimed to develop both explosive speed and jump capability

Hope this is the kinda thing you are looking for

matthewpov

Perfect, thank you very much!

matthewpov

What do you mean by reps?
and 2-3 minutes recovery sounds bit too much.

ecoli

matthewpov wrote: »

What do you mean by reps?
and 2-3 minutes recovery sounds bit too much.

Reps is simply repititions. This is the amount of times you repeat the action. The recovery is important as the aim is to develop power. If you shorten the recovery the aim will be to fatigue the muscles and have them carrying out these actions in a fatigue state. This is working on muscular endurance rather than explosive power.

The main principle of plyometrics is to generate as much contracting force within the muscles as possible. Think of the muscles like an elastic band we are aiming the pull it back as far as possible without it breaking. The more we pull back the more force will be generated once we release

The nature of these exercises however is higher risk injury as a result of this principle and as such warm up and long recoveries such as I have suggested are advised

matthewpov

ecoli wrote: »

Reps is simply repititions. This is the amount of times you repeat the action. The recovery is important as the aim is to develop power. If you shorten the recovery the aim will be to fatigue the muscles and have them carrying out these actions in a fatigue state. This is working on muscular endurance rather than explosive power.

The main principle of plyometrics is to generate as much contracting force within the muscles as possible. Think of the muscles like an elastic band we are aiming the pull it back as far as possible without it breaking. The more we pull back the more force will be generated once we release

The nature of these exercises however is higher risk injury as a result of this principle and as such warm up and long recoveries such as I have suggested are advised

Thanks, I found most exercises on youtube except for Target hops, I am going to start with these on monday so I wonder what Target hops are?