TO BECOME A GREAT ATHLETE...

posterior chain

lower back, glutes, ham strings, and calfs

Have to be strong if you want to become a PRO ATHLETE

Train these muscle's hard, there not mirror muscles such as your biceps,abs, and tris.

Types of exercises to increase strength of your posterior chain are...

STIFF LEG DEAD LIFT- works glutes, ham strings, and lower back.

SINGLE LEG SQUATS- quads, ham strings, and glutes.

BRIDGES- glutes.

GLUTE/HAM RAISE- take a guess lol, glutes and ham strings.

GOOD MORNINGS- lower back and ham strings.

CALF RAISES- calfs

Most athletes ignore the posterior chain and do w/e looks like is making others a better athlete.

example of this is quads people think quads is 70 % or even more of the power in jumping. Guess again its very low, say around 10 %.

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

example of this is quads people think quads is 70 % or even more of the power in jumping. Guess again its very low, say around 10 %.

OK, Andy I was with you until you got here. Now I agree that quads are not 70% of your vertical power but they are sure as heck more than a measly 10%. based upon my Kinesiology class in Sports and Human Motion (about 12 years ago), the vertical leap power comes from these sources:

Glutes/Erector Spinae - 30% (Hip extensors)
Gastrocneimius (Calves) - 30% (Ankle Extensors)
Quadriceps/Sartorius - 40% (Knee Extensors)

These are rough estimates as my books are somewhere at the bottom of a landfill somewhere

Now, having a strength imbalance at any joint robs that joint of strength, durability and flexability so having monstrously strong Quads and weak hamstrings is a recipe for disaster.

Paul

A friend helps you move, a true friend helps you move bodies.

eeek, you forgot a BIG ONE your ARMS. Go and try jumping without using your arms. I garentee you lose alot of hieght, your arms are a good % in jumping 2. I estimate it like this...

arms- 30 % do what I said you will easly agree
calfs- 20 %
quads/hams- 40 % notice hams/quads meaning balanced
lower back- 10 %

you have to know how to swing your arms right for there full benifit if someone wants to know how ask me.

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Well, I would recommend that you perform the following test and this will give you an idea on how much your arms help. Extend your arms above your head and attempt to jump as high as you can mark that distance. Then use your arms to help proper you during a jump, mark that distance. I would be VERY surprised if the difference is more than 20% of your vertical. In most cases it is less than 10% due to the fact that 99% of us can not perform the jump with the timing necessary to maximize the movement.

The Hamstring is an assistor in hip extension that is correct but most of the work done is by the glutes and the erector spinae.

Paul

A friend helps you move, a true friend helps you move bodies.

Hmm I would show you that its a huge difference but its snowing here and my house cieling isnt very high. If your flexible enough you could do it. Run and jump up with 2 feet with your arms either up or down. Then run and jump with 2 feet and before you jump pull your arm all way back so there parallel with the ground. Then swing them straight up. when you crunched all way they should be at your sides swinging up. Then half way up they should be straight in front of you. Then right when you leave the ground they should be right about to be straight up and down. Time has to be perfect in the jump for max hieght. Also when you go for a jump keep your back straight up dont lean foward. Also use your calfs as much as possible with a toe flick as your leaving the ground. Your calfs should be used as a extra boost going up wards.

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

We agree to disagree here.

Paul

A friend helps you move, a true friend helps you move bodies.

Will leave it as a tie for now but when it gets warm out here im making a video of me doing it.

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

arms are only momentum.... that's it, the actually muscles aren't used. Yuo can ahve the biggest arms in the world and can skull crush 200 and curl 200, but that won't make you jump any higher.

Sorry, but 30% is just a joke... it's like 5-10% MAYBE and it's momentum that they are used for, that's it. Though you do need them, it's not the muscles that make you jump higher, it's the momentum you gain from ya arms.

And it is still majority quads when you jump... just not everything, but quads are the most important msucles when jumping, period. Your calves and hamstrings definetly help and you need to work basically everything hard to get anywhere. Also practice jumping drills because technqiue is important.

just my 2 cents...

Athleticism is measured by power speed and by vertical jump
 
Many programs usually work on one or two of these, but i have a program that suits all three
 
ive used it and really have increased my vertical leap
 
If you are interested email me back at needhops@yahoo.com