How to jump higher on concrete

How to Jump Higher on Concrete

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Jumping on concrete presents unique challenges and opportunities for athletes aiming to improve their vertical jump. Here's what you need to know to maximize your jump on this rigid surface:

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Plyometric Training on Concrete

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• Adaptations: Plyometric jump training (PJT) on rigid surfaces like concrete can induce specific adaptations in jump-related biomechanical variables.
• Drop Jump Height: A study showed that drop jump (DJ) height improved significantly after PJT on a rigid surface. This improvement may be related to the increased ground impact force experienced when landing on concrete.
• Reactive Strength Index: One study found that plyometric training on a hard surface resulted in greater gains in drop jump reactive strength index.

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Muscle Activation

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• Tibialis Anterior: A study found a significant decrease in the activation of the Tibialis Anterior muscle after a fatiguing protocol on a concrete surface.

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Surface Considerations

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• Impact Forces: Rigid surfaces like concrete can increase ground impact forces during landing.
• Muscle Fatigue: One study couldn't confirm that a less-absorbing concrete surface had a more significant effect on muscle fatigue than a synthetic surface.

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Maximizing Jump Height

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• Countermovement: Utilizing a countermovement, which involves a quick crouching action before jumping, can improve jump height. This is attributed to the stretch-shortening cycle.
• Arm Swings: Executing arm swings during the takeoff phase can increase jump height.
• Technique: Proper jumping technique can affect your score.

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Read: What is a good vertical jump?

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Sample Plyometric Training Schedule for Wooden Surfaces

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The following plyometric drills can be adapted for a concrete surface:

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• Double Leg Bound
• Alternate Leg Bound
• Double Leg Box Bound
• Double Leg Pace Hop
• Single Leg Pace Hop
• Side Hop
• Squat Jump
• Knee-Tuck Jump
• Split Jump
• Side Jump

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When adapting this training for concrete, it is important to gradually increase intensity, allow for recovery, and pay close attention to any pain or discomfort in order to prevent injury.

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Important Considerations

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• While PJT on concrete may offer benefits, it's important to consider the increased impact forces and potential for injury.
• Ensure proper warm-up and technique to mitigate risks.
• Listen to your body and adjust the intensity and volume of training as needed.
• A prior study suggests that PJT on wooden and synthetic surfaces can significantly improve vertical and horizontal jump performance.
• Depending on the needs of the athlete, one surface may be preferable over another in order to maximize the benefits of PJT.

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Read: Agility training drills