How To Train Your Hamstrings To Jump Higher

Summary

In this video, the hosts discuss the role of the hamstring in enhancing jumping ability, both for one-foot and two-foot jumps. They explore the importance of hamstring training in powerlifting and plyometric movements, emphasizing exercises like RDls and hamstring curls. The conversation touches on the value of co-contraction for better pre-activation of muscles before landing and takeoff, as well as the importance of balancing anterior and posterior chain training. They also mention the benefit of integrating eccentric movements for improving hamstring strength, ultimately aiming to enhance jump performance and overall athleticism.

Takeaways

• 😀 Hamstring strength is crucial for improving jumping ability, but its importance may vary for one-foot versus two-foot jumping.
• 😀 For two-foot jumping, hamstring training can enhance performance in the position between the first and second pull in power cleans, strengthening triple extension.
• 😀 The balance between anterior and posterior chain exercises is important for overall leg health and performance, preventing injury by not overworking the quadriceps.
• 😀 Co-contraction of muscles, particularly in the hamstrings and quadriceps, is key for successful one-foot jumping, allowing the knee to angulate while maintaining tension.
• 😀 Weak hamstrings, especially in terms of rate of force development (RFD), can lead to hamstring pulls in elite jumpers, particularly during the penultimate step in takeoffs.
• 😀 A strong RDL (Romanian deadlift) correlates with better one-foot jumping performance due to improved force generation from the hip during takeoff.
• 😀 Dunking performance benefits from a slower run-up, where hip extension plays a major role, and the proper contraction of the glutes and lats is key for generating power.
• 😀 Exercises like the RDL and hamstring curls can help improve the posterior chain and overall athletic performance, contributing to higher jumps.
• 😀 Flexion exercises like hamstring curls or nordic curls provide benefits for hamstring development and also offer positive neurological effects, such as improving eccentric strength.
• 😀 Core stability, which includes the deep muscles of the abdomen, obliques, and low back, is essential for maintaining control during high-intensity movements like jumping and lifting.

Q & A

What is the role of hamstring training in improving jump performance?

Hamstring training can contribute to jump performance, particularly in two-foot jumps. Strengthening the hamstrings helps with positions like the mid-shin during a power clean, which can enhance overall strength in that position and contribute to a more effective jump. It also plays a role in balancing the anterior chain with the posterior chain.

Why is hamstring strength important for one-foot jumping?

Hamstring strength is crucial for one-foot jumping because it helps with co-contraction, where muscles contract on both sides of the knee. This helps with pre-contracting the quadriceps before touchdown, preventing injury and enhancing jump performance. A weak hamstring can lead to hamstring pulls due to insufficient force generation.

How does co-contraction benefit one-foot jumping?

Co-contraction allows the quadriceps to pre-contract and generate tension while still allowing knee angulation. This results in better control during the landing phase of a jump. Strong hamstrings support this by generating force quickly enough to complement the quadriceps' pre-contraction, reducing the risk of injury.

What causes hamstring pulls in elite jumpers?

In elite jumpers, particularly those with fast take-offs, hamstring pulls can occur due to an inability to generate enough force quickly in the hamstring, especially during the penultimate step or during rapid acceleration. This can result in muscle strains or tears if the hamstring cannot match the speed and power demands.

How does the RDL (Romanian Deadlift) relate to one-foot jumping?

The RDL is beneficial for one-foot jumping as it strengthens the posterior chain, particularly the hamstrings. When jumper feels strong in the RDL, they often feel better jumping off one foot because it enhances the force generated at the hip during takeoff. This is crucial for dunking and other forms of vertical jumps where the run-up speed is slower.

How does hip extension contribute to jump performance?

Hip extension is essential for jump performance because it generates the propulsive force needed to lift off the ground. A powerful hip extension leads to a ripple effect from the glutes to the leg, enhancing the overall force during takeoff. This movement is a key contributor to effective jumping, especially when the run-up is slower.

What are the benefits of hamstring flexion exercises like Nordic curls?

Hamstring flexion exercises, like Nordic curls, help improve hamstring strength, especially in eccentric loading. These exercises are also beneficial for body composition and serve as an excellent accessory exercise. They help offload the back and support the posterior chain, which is important for maintaining overall strength and reducing injury risk.

How do eccentric exercises affect hamstring performance?

Eccentric exercises, such as Nordic curls, have positive neurological effects on the hamstrings, improving their ability to generate force quickly. These exercises help improve muscle elasticity and strength, which are essential for dynamic movements like jumping, and they also reduce the risk of injury by enhancing muscle control.

What is the role of core stability in jump training?

Core stability is vital for jump performance because it supports the spine during high forces like ground reaction forces in jumping. A strong core ensures the body can handle these forces without injury, while also enabling better control and power generation during takeoff. This stability is developed through exercises like the RDL and other compound lifts.

How should hamstring exercises be integrated into a training program for jumpers?

Hamstring exercises should be integrated in a balanced way, alternating between hip extension exercises like the RDL and knee flexion exercises like Nordic curls. This approach ensures overall hamstring strength and development, preventing overuse injuries and improving both two-foot and one-foot jump performance.