All Of The Following Are Considered Sport-Specific Fitness Components Except Vertical Jump Training and The Role of Fast Twitch Muscles

You are searching about All Of The Following Are Considered Sport-Specific Fitness Components Except, today we will share with you article about All Of The Following Are Considered Sport-Specific Fitness Components Except was compiled and edited by our team from many sources on the internet. Hope this article on the topic All Of The Following Are Considered Sport-Specific Fitness Components Except is useful to you.

Vertical Jump Training and The Role of Fast Twitch Muscles

If you’ve had more than a cursory look at vertical jump training, you’ve no doubt heard the term “fast-twitch fibers.” The basic theory is that people with high vertical jumping ability have a higher proportion of fast-twitch fibers than those with poor vertical jumping ability. For whatever reason, nature blessed the great leaper this way.

When you see someone with big hops, it’s often assumed they were born that way. However, chances are you just haven’t seen them doing the necessary training to get those hops. So if you haven’t been lucky enough to be a great jumper, don’t give up hope. There are a variety of ways to train the fast-twitch fibers you have. But first, let’s get some background on the different types of muscle fibers and their role in jumping.

Basic Muscle Types

first of all Type I or “slow-twitch fibers”. As the name suggests, these fibers shrink slowly. They also have the ability to stay under contract for a long time. These are great for endurance-type events, but unfortunately they don’t produce the kind of slow, explosive contractions needed for jumping.

next is Type IIa fast-twitch fibers。 These are indeed “fast-twitch fibers” because they contract faster than slow-twitch fibers. They also generate greater force but fatigue more quickly than slow-twitch fibers. However, they do not shrink as quickly or as forcefully as Type IIb fibers discussed below.

The third is Type IIb fast-twitch fibers. They shrink faster and produce more energy than Type I and Type IIa fibers. They are also the most fatigue-prone of the 3 types. Type IIb fibers have the best properties for jumping; bursts of power in short bursts. These are the fibers your body uses primarily for jumping, with the help of type IIa fibers to a lesser extent. Therefore, type IIb fibers are the type that your vertical jump training should focus on.

training fast-twitch fibers

There are different schools of thought on the best way to train fast-twitch fibers. Discussion of all or specific exercises is beyond the scope of this article. However, the general consensus is that a combination of strength training (weights), speed training, and flexibility training provides the best results. If you include the following in your training routine, you’ll be sure to stimulate your fast-twitch fibers to contract faster and stronger, helping you become a more explosive jumper.

weight training

The principle of jumping is simple and well known. The bottom line is that you need the leg equivalent of a powerful coil spring. This means your legs need explosive muscle fibers and the ability to shorten and stretch them dynamically. Proper weight training technique can focus on developing the strength and speed of the fast-twitch muscles of the legs. However, your weight training shouldn’t stop there. The act of jumping involves the entire body. Upper body strength is also important for creating the upward momentum needed for a good jump. Some studies have shown that the arms contribute an average of 10% of the take-off velocity during a jump.

Many recommend a combination of dynamic weight training and plyometrics. A good example of dynamic weight training is the jump squat. Lighter loads (30% of one repetition max) are recommended, and the resistance accelerates explosively throughout the range of motion. Olympic lifts like the power clean, snatch, and clean and jerk are dynamic weight training exercises that focus and recruit new fast-twitch fibers. In fact, it takes extreme speed to successfully perform these lifts. As athletes develop more strength, they simultaneously decrease muscle reaction time. Dynamic weight training can have a powerful effect on your jumping ability. However, be aware that many dynamic weight training exercises can be complex and require a high emphasis on proper technique and proper instruction.

speed training

A key part of speed training is the discipline known as “overspeed training.” Overspeed training is when an athlete moves their body or body parts at a higher than normal speed during competition. Overspeed training requires athletes to run, or move, typically 10 percent faster than they would be able to achieve without assistance. This is usually done with the help of a partner who is pulling you with a rubber band, or simply running downhill. This exercise goes beyond the natural limits of the muscles, stimulates the fast-twitch muscles, and even recruits new fast-twitch fibers in the same muscle group.

Progressive speed training combined with standard speed training, such as sprinting, jumping rope, etc., has been shown to stimulate fast-twitch responses and coordination.

flexibility training

It has long been known that proper flexibility is a key part of developing great vertical leaps. There are actually two types of flexibility, static and dynamic. Static flexibility is the type of flexibility seen when a dancer places a leg on a bar and holds it there. The stretched muscle remains stretched and relaxed. In contrast, dynamic flexibility is seen when a muscle is allowed to stretch quickly beyond the normal limit of static flexibility and then recover quickly, as when performing a high kick. These different types of flexibility are really two different abilities.

When it comes to training for vertical jumps, flexibility is important in order to place the body parts in the best position to generate maximum power and allow the joints to move freely and quickly. Therefore, dynamic flexibility is more suitable for jumping sports. In fact, static flexibility may be too high if the muscle is so relaxed in its range of motion that it doesn’t spring back forcefully. Your muscles act like rubber bands to help with jumping. Having said that, proper static flexibility is still necessary and even critical for injury prevention.

in conclusion

In order to train and recruit the most type II muscle fibers, your vertical jump training program should include all three components discussed above. While you may only see training benefits in one area, research shows that the greatest benefits come from well-designed portfolio programs. You can learn more about these various vertical jump training techniques at Get More Hops! blog.

Video about All Of The Following Are Considered Sport-Specific Fitness Components Except

You can see more content about All Of The Following Are Considered Sport-Specific Fitness Components Except on our youtube channel: Click Here

Question about All Of The Following Are Considered Sport-Specific Fitness Components Except

If you have any questions about All Of The Following Are Considered Sport-Specific Fitness Components Except, please let us know, all your questions or suggestions will help us improve in the following articles!

The article All Of The Following Are Considered Sport-Specific Fitness Components Except was compiled by me and my team from many sources. If you find the article All Of The Following Are Considered Sport-Specific Fitness Components Except helpful to you, please support the team Like or Share!

Rate Articles All Of The Following Are Considered Sport-Specific Fitness Components Except

Rate: 4-5 stars
Ratings: 1326
Views: 56851445

Search keywords All Of The Following Are Considered Sport-Specific Fitness Components Except

All Of The Following Are Considered Sport-Specific Fitness Components Except
way All Of The Following Are Considered Sport-Specific Fitness Components Except
tutorial All Of The Following Are Considered Sport-Specific Fitness Components Except
All Of The Following Are Considered Sport-Specific Fitness Components Except free
#Vertical #Jump #Training #Role #Fast #Twitch #Muscles

Source: https://ezinearticles.com/?Vertical-Jump-Training-and-The-Role-of-Fast-Twitch-Muscles&id=5295622

Related Posts

default-image-feature

1. List At Least Five Different Categories Of Sport/Event Products. Tips For Sport Horse Buying at European Auctions

You are searching about 1. List At Least Five Different Categories Of Sport/Event Products., today we will share with you article about 1. List At Least Five…

default-image-feature

Why Do Some People Think E-Sport Is An Actual Sport Online Sport Betting – A Guide to Online Sport Betting

You are searching about Why Do Some People Think E-Sport Is An Actual Sport, today we will share with you article about Why Do Some People Think…

default-image-feature

Sport-Specific Drop Outs Are More Concerning Than Sport-General Drop Outs. 10 Things You Must Know Before Hiring a Personal Trainer

You are searching about Sport-Specific Drop Outs Are More Concerning Than Sport-General Drop Outs., today we will share with you article about Sport-Specific Drop Outs Are More…

default-image-feature

After Sports Magazines Give Cover-Story Attention To The Outstanding Performance 5 Reasons Why Elliptical Machines and Treadmills are Useless Exercises

You are searching about After Sports Magazines Give Cover-Story Attention To The Outstanding Performance, today we will share with you article about After Sports Magazines Give Cover-Story…

default-image-feature

Why Do Some People Think E-Sport Is An Actual Sport Betting Sports – How to Bet on Sports and Win 97% of All Bets

You are searching about Why Do Some People Think E-Sport Is An Actual Sport, today we will share with you article about Why Do Some People Think…

default-image-feature

Sport-Specific Drop Outs Are More Concerning Than Sport-General Drop Outs. Why Sugar Hacked Science (And Your Health!)

You are searching about Sport-Specific Drop Outs Are More Concerning Than Sport-General Drop Outs., today we will share with you article about Sport-Specific Drop Outs Are More…