Abdominals And Vertical Jump Training-adobe gamma

Build-Muscle Abdominals and Vertical Jump Training Hello, this Jacob Hiller with The Jump Manual and freeverticaljumptraining.com I’m going to try and make this quick. I know I can get windy. What we are talking about today is abdominal training. I don’t know how many people have come up to me and said, “You know what the real secret to training is? Abdominals!” During a conversation they say, “ ya, that can increase your vertical but the real secret is to get that six pack going on.” or people who say, “my friend jumps out of the gym and he’s got crazy six pack so I have been doing my crunches and I’m going to be able to jump out the gym.” Well truth be told abdominals while they do play a role in the vertical jump, they do not play a primordial role, meaning they do not really have a primary role in propelling you upwards. So let’s talk about what the abdominals do. First of all the abdominals work with the hip flexors to create the counter movement. Basically what your abdominals are doing at your mid line is their folding you forward at the mid line, what your hip flexors do is they fold you forward at the waist line. So your hip flexors come in through the center of your leg into the center of your body. So abdominals fold you forward which are called spinal flexion and your hip flexors also fold you forward at the mid line which is called hip flexion. And what this does which is the first rule of abdominals, is the counter movement, so the vertical jump countermovement is right before you jump your whole body coils so you are ready to throw your torso upwards ready to extend your hips, ready to extend your knees, extend your ankles and throw yourself upwards. But what you should be realizing is that countermovement is all about putting you more towards the ground. So it is true that a faster countermovement will help you utilize a greater percentage of your explosion. However, if your prime movers, if your glutes, your hams and your spinal erectors are not strong enough in the first place a faster countermovement is really not going to do much for you and really can hinder you. If you really get your countermovement going quickly and your opposite muscles, the opposing muscle groups, are not strong enough to support that velocity you’re really not going to be jumping any higher at all; you’re going to be jumping lower. So those of you who are only focusing on your abs and your thinking that you know the secret – and not many people know the secret is abs- well what you’re going to end up doing is not going to be beneficial. Let’s move on to the second role of abdominals which again is in corroboration with the hip flexors or the psoas. So this second role is the breaking mechanism of the vertical jump. Okay so you’ve done the countermovement and you’ve got spinal flexion, then you’ve got hip flexion; now you’re going to jump so you’ve got spinal extension, and you’ve got hip extension. Your torso is now being thrown backwards. If you don’t have a mechanism to break that, to stop that, you’re going to end up flat on your back. So what happens is your abs and your hip flexors activate to keep you from just going all the way to the back, all the way to the floor. Now that’s important cause if you cannot properly stop that backwards motion your body’s probably not going to allow you to use the maximum force you’re capable of. Because one, it’s going to injure you; if there’s more velocity going backwards and your able to stop with your abs and your hip flexors you’re going to injure your abdominals. And you’re going to injure your hip flexors. Your body knows, there’s sensors all over your body, that know how strong and how much power your able to create and they’re not going to allow you to do something that will injure yourself. Now we have talked about two rules. One the countermovement, two the breaking mechanism; that’s essentially what abdominals and hip flexors do. Okay now is it possible to over train your abs, well yes it is possible. Because think about the opposing muscle groups as far as spinal flexion; that’s moving forward at the mid line. The prime mover or what moves you to jumping higher is called the spinal erectors and that does spinal extension. So if you’re so strong in the mid section that those abs works against the spinal extension then it will slow the prime movement, the important movement to throwing you upwards. So if you’re over training your abs and in contrast under training your spinal erectors it’s not going to work in your favor. So now let’s get into something a little more positive because I know some of you were counting on the abs and the six packs to get you jumping a lot higher. I don’t want to burst your bubble here, but what a lot of people may want to really tell you is that the core can help you jump higher. And here is why the abdominals are a part of the core; the core really essentially is the muscles about your center of gravity. So the center of gravity is at your hip line so you know your glutes your abdominals your oblique’s your lower back, these are all muscles that are involved in manipulating movement about your center of gravity. It’s very important because the better you’re able to manipulate your center of gravity the more mobile, really the more athletic, you’re going to be. One more thing about your core the stronger, the sturdier, your core is the better your going to be able to transfer energy from your lower body from the ground all the way up into exploding upwards. To experiment with that I want you to take a pencil with a big fat eraser on it and I want you to drop it on its eraser; and you’ll notice that it will bounce off the ground or off your desk from that eraser up into the air. Then what I want you to do is break that pencil and then tape it up really nice, tape it real solid, it’s not going to be quite like new but it’s going to be pretty solid. It’s going to be a pretty solid pencil and I want you to hold it over the desk and drop it on its eraser and what you’ll notice is that it’s not going to bounce near as high, it may not even bounce at all, and the reason is because its not able to transfer that energy upwards and the same thing is with your body. If without your center of gravity and your centerline you’re not solid and if you are not able to withstand and transfer energy correctly; all the power your pressing into the ground with your calves, with your hamstring, with your glutes, with your quads all that power it’s going to lose traction at the center line when you’re not able to correctly transfer up into the air. You’re not going to feel like your collapsing your just not going to feel extremely explosive. So that’s why abdominals are important. People are always talking about the core, well that’s why the core does propel you upwards and the core does transfer energy from the ground into your body through the air. Just so you know I did put a blog post about this with a little more information and you can go to that and in the information box you can comment there or comment here and I will try to answer your question about that. And I hope that this was informative to you and really is going to help you understand what role the abdominal training aspect of your training should play in a global scope. And just remember you know where the power is coming from is those prime movers and the prime movers of the vertical jump are your calves, your quads, your hamstrings, your glutes, your spinal erectors and your shoulders. And you know once those muscles are able to properly fire then you can support them with other things like the countermovement, the faster countermovement, plyometric development, with better range of motion, with better muscle quality, with better central nervous system training, so that you can utilize those muscle more efficiently. There’s a lot of other thing we could talk about. But unless you have those prime movers able to develop and out put a lot of power, then all your other effort are going to be futile. A lot of people are coming to me and there saying there doing such and such really neat training techniques and their doing such and such really neat training techniques but the problem is all the other training techniques are going to be built around optimizing and using more efficiently the power you’ve created in your prime movers. And without that as a base those other training techniques are just going to serve as a distraction and they’re going to temporally get your excitement up and they’re going to temporally get your hope into something that should really be secondary not the prim focus of your training regime anyways I hope this helps please comment below and please rate my video if you can thank you. About the Author: 相关的主题文章: