Press-Republican

Columns

March 20, 2012

Jump training provides athletic edge

Many athletes need to be able to jump high. It won't determine the outcome of a competition, but it can balance the odds in your favor when playing basketball, volleyball or track. In order to develop this skill, an athlete must first work on technique, followed by strength, and then eventually concentrate on power.

In my opinion, the first thing that should be taught in flight school is how to land. Regarding jumping, my thinking is the same. An athlete should have a good idea of how to land softly. By using a short step, athletes can practice landing correctly. Simply step off and land as quietly as possible. The ball of the foot should touch just before the heel. The hips should push backwards, and the shoulders should stay vertical over the ball of the foot. The back should also not round. The feet should be roughly hip-width apart and the arms pushed back so the hands are next to the hips. Interestingly, this is the exact position you should be in to have the most powerful two-leg jump.

Once landing is perfected, the athlete can then progress to jumping and landing, followed by repetitive jumping. When doing repetitive jumping, make sure to keep landing correctly. Once you start landing off-balance, you should stop and rest. I recommend starting with one set of 10 to 20 jumps and build up to three sets of the same.

While training the mechanics, strength training should also be performed. Squats, dead lifts, step-ups and lunges are the best exercise for jump training. These exercises strengthen the same muscles used for jumping, specifically those around the hips and knees. Most people think the calves are what do most of the work, when actually the hips are the powerhouse for this action.

Text Only | Photo Reprints
Columns
  • Tobias_Sue_012914.jpg World in palm of our hands

    A newsroom workshop made writer Susan Tobias realize how far technology has come since she started working at the Press-Republican.

    April 23, 2014 1 Photo

  • Mulholland_Jonathan.jpg Running tips to get you in top form

    Different limb lengths, tighter muscles, stiffer joints, prior injuries all play role in determining your running style, Jonathan Mulholland writes.

    April 22, 2014 1 Photo

  • clute_cropped.jpg When children are put at risk

    Adults who deal drugs, commit domestic violence and other crimes with kids present are guilty of yet another crime, writes columnist Penny Clute.

    April 21, 2014 1 Photo

  • Walace_Jolene 7-12_cropped.jpg Let these tips on planting trees take root

    You may think that digging a hole and plopping the tree in will suffice, and it will if you only want the tree to live a short time, columnist Jolene Wallace writes.

    April 21, 2014 1 Photo

  • ouellette.jpg Web doctor always gets it right

    I have access to the collected medical knowledge of all recorded history at my fingertips, columnist Steve Ouellette writes.

    April 20, 2014 1 Photo

  • colin_read.jpg Airport projects can benefit local economy

    Using a local workforce keeps wages and spending in the community if it can be done in a cost-effective manner, according to columnist Colin Read.

    April 20, 2014 1 Photo

  • Gast_Richard.jpg Producers can recycle tubing

    Project allows maple-syrup makers to conveniently dispose of their used tubing in an environmentally friendly way, according to columnist Richard Gast.

    April 20, 2014 1 Photo

  • Terry_Mattingly.jpg Easter with doubters and the 'nones'

    Should more pastors ask this blunt question: "Do you really believe Jesus was raised from the dead?" wonders religion columnist Terry Mattingly.

    April 18, 2014 1 Photo

  • Black_Peter_2014_cropped.jpg Canadiens are Canada's team

    The National Hockey League playoffs are underway, and for Canadiens fans, many of whom likely reside in the Montreal "suburb" of Plattsburgh, it is a time of hope and joy.

    April 18, 2014 1 Photo

  • amy_ivy.jpg Is it time to plant? Not yet

    All we can do is wait and see how things get through, columnist Amy Ivy writes.

    April 14, 2014 1 Photo

Peter Black: Canadian Dispatch

Lois Clermont, Editor

Cornell Cooperative Extension

Richard Gast: Cornell Ag Extension

Bob Grady

Guest Columns

Peter Hagar: Cornell Ag Connection

Health Advice

Ray Johnson: Climate Science
Gordie Little: Small Talk

Terry Mattingly: On Religion

Steve Ouellette: You Had To Ask

Colin Read: Everybody's Business

Pinch of Time