Increasing vertical jump with quad and glute power.





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Uploaded on Feb 19, 2011

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Increase vertical jump by taking a comprehensive approach.
I'd love to hear your feedback on quad vs glute jumping.

I think it's fair to say that quads, hams, glutes are the three prime movers. No individual athlete is going to use the same percentage of that. You'll see athletes using more quads, you'll see athletes using more glutes, and you'll see athletes who use a balanced percentage of both.

So for those of you who are only training, really you see athletes and trainers out there who say that the vertical jump is completely derived from the glutes. If you look at the glutes, their primary function is extending the hip. So for example, you're sprinting; your gluts here are taking your leg from this point to this point. So really that's driving you horizontally, it's driving you forward. That's what that movement does.

Now your quads, what they do is they are; see right now we are minimizing our hip extension, we are minimizing our glute activation. So notice that when we extend, when we contract our quads and extend our knees, we are closing the gap a little more vertically but when you use your glutes and quads together in this way and your body is closed, more like a spring, when you contract your quads and extend at your knees instead of at the hips, your body is more like a spring bouncing upwards. So if you have imbalances meaning you're driving a lot of power through your glutes but you're not able to properly support or even augment that power through your quads it's going to affect your jumping.

We know the word synergy is sometimes over used but if you're able to not only balance that strength with your quads, but also kind of play off of it and augment it through your quads, you're just going to be driving more power through the ground and driving your body upward through the air.

So really the lesson here is that quads are important. Quads are an important part of vertical jumping. Glutes are important. Glutes are at the center of your gravity, they are the muscles at the very core center of your gravity and that's a very important part of your body because that's where you derive gravity, that's where a lot of athletic movements are going to be derived. If you are an athlete a lot of people try and say which one is weakest and then you will focus on that one, well I say, focus on both of them and get them both to augment your power. I mean, most of you almost all of you, I don't know any athletes who really get to the point and they say you know my quads are much stronger than my glutes, or my glutes are much stronger than my quads or whatever. And that if they need to be actually focusing on one more that the other. Almost all of you listening to this needs stronger more explosive quads, needs stronger more explosive glutes and hams and really the whole shebang.

Really if you want to take a comprehensive approach there is even more than quads, glutes, and hams of course. But this little talk was about how knee extension initiated by the quads, hip extension initiated by the glutes and hamstrings are going to play a major role in the upward propulsion you're able to develop. I hope this clarifies that for some of you guys. I know there are those out there who might disagree, who might agree and I would love to hear from you as well. I am always welcome to adjusting my paradigm about this. I feel it works well, I feel we have gotten a lot of results from athletes and that's why I stick with it, but I am definitely welcome to your feedback.

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