Help Me Improve Vertical Jump

[Sophie]

So, basically, I want to be able to do a toe touch for my fitness routine but I can't jump. Reading my kinesiology book it seems my foot is too short (the calcaneous in particular) and I'm sure the fact that my thoracic vertebra no longer arch is hurting it also.

So, what should I do to increase my vertical jump?

[trainerty]

Originally Posted by Sophie

So, basically, I want to be able to do a toe touch for my fitness routine but I can't jump. Reading my kinesiology book it seems my foot is too short (the calcaneous in particular) and I'm sure the fact that my thoracic vertebra no longer arch is hurting it also.

So, what should I do to increase my vertical jump?

What is going on with your thoracic area?

The calcaneous is short? Are you saying the actual bone is smaller than usual or the achilles is tight or injured?

[Sophie]

Originally Posted by trainerty

What is going on with your thoracic area?

The calcaneous is short? Are you saying the actual bone is smaller than usual or the achilles is tight or injured?

One of the vertebrae around T7 was fractured and the surrounding area has hardened. I don't have the natural curve through that region anymore.

My Achilles tendon is very tight. I don't know why though.

I'm not sure if the actual calcaneous is shorter than normal but in class it was said that if it's longer, you'll be ale to jump better. Considering the size of my feet in general (a child size 2 or 3), I have tiny bones in my feet which supposedly hinder the capacity to jump well.

I also haven't been able to really build my calf up. I think it looks like a twig or something compared to my thighs.

I might not be able to get the toe touch for this year's competition, it's in May, but I would like to get it byt next years.

[trainerty]

Originally Posted by Sophie

One of the vertebrae around T7 was fractured and the surrounding area has hardened. I don't have the natural curve through that region anymore.

Have you checked with a sport's therapists, phy. therapist or doctor about how much compression your spine can take. Generally damage in the thoracic area hinders twisting motions and lateral bending (frontal and transverse plane)

My Achilles tendon is very tight. I don't know why though.

One great drill for dorsiflexion (stretching on the muscles around the achilles) is simply walking on your heels with toes up while you go about your daily chores (washing dishes, laundry, etc.). Also basic active stretches and passive stretches should help greatly. Get dorsiflexion up before going for vert. Verticla depends a lot on the reaction ability of your calf muscles to use stored energy (elastic energy).

I'm not sure if the actual calcaneous is shorter than normal but in class it was said that if it's longer, you'll be ale to jump better. Considering the size of my feet in general (a child size 2 or 3), I have tiny bones in my feet which supposedly hinder the capacity to jump well.

Most athletes of basketball, volleyball and high jump have pretty big feet, so yes this weighs against you....don't let it stop you from getting to your best PR.

I also haven't been able to really build my calf up. I think it looks like a twig or something compared to my thighs.

Train it everyday you hit the gym. One of the best strength coaches of all time speaks of the lack of dorsi and plantarflexion exercises done by many athletes. Train calves daily.

I might not be able to get the toe touch for this year's competition, it's in May, but I would like to get it byt next years.

Toe touch?? Is this a CF thing?

[Sophie]

This kind of toe touch
http://youtube.com/watch?v=Ivo0QoGTLQI

Have you checked with a sport's therapists, phy. therapist or doctor about how much compression your spine can take. Generally damage in the thoracic area hinders twisting motions and lateral bending (frontal and transverse plane)

I had physical therapy for it when I was 16 even, 6 years after it happened. I was basically told, if it doesn't hurt, it's probably okay.

I seem to be able to twist fine, just not bend. I was told the surrounding areas have hardened so I basically no longer have the primary curve of the back. There is little to no flexion in the thoracic spine now.

One great drill for dorsiflexion (stretching on the muscles around the achilles) is simply walking on your heels with toes up while you go about your daily chores (washing dishes, laundry, etc.). Also basic active stretches and passive stretches should help greatly. Get dorsiflexion up before going for vert. Verticla depends a lot on the reaction ability of your calf muscles to use stored energy (elastic energy).

I did a lot of this during on the times I was in physical therapy. On my on, I can't even dorsiflex my ankles to 90 degrees. I have no idea what's wrong. I do things like downward dog and it seems to help some.

Train it everyday you hit the gym. One of the best strength coaches of all time speaks of the lack of dorsi and plantarflexion exercises done by many athletes. Train calves daily.

I've heard that also but I've also heard not to do that. I guess I'll give it a try. Nothing to lose. I'll just add a few sets of toe lifts/calf raises before my upper body routine on those days.

Thanks for the comments!!

[Bob44]

Hi Sophie,

I saw this thread over at RossTraining.com about workouts to make you jump higher and thought it might help. Bob

http://www.rosstraining.com/forum/viewtopic.php?t=25170

[Sophie]

thanks!!