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NIFS Healthy Living Blog

Flight School: Training to Improve Your Vertical Jump for Sports

GettyImages-1291852744When watching elite athletes during competition, there are many athletic traits and features that we novices or amateurs marvel at. We think to ourselves, “If I did something like that, I wouldn’t walk for a week!” Seeing an NFL running back or wide receiver make a cut at full speed, a baseball player hitting a 400-foot home run, or a powerlifter deadlifting the weight of a Volkswagen Beetle are feats that just leave you in awe.

One of my favorites is to watch the jumping ability that is on display in countless basketball, football, and many other sporting events. Nothing seems to get fans and folks like myself more fired up than to watch an NBA player effortlessly float in the air and dunk on an opponent, or an NFL receiver jump up over two or three defensive players and come down with the football. No doubt, the combination of high-level athletic ability and hard work has paid off for many of these professional athletes with what seems like superhuman abilities. There is a reason that we see these men and women on TV and pay to see them during competition. The capabilities of the human body are crazy!

Improve Your Jump to Improve Your Sport

So, many of you reading this are probably not professional athletes. You might be former high school or college student athletes who have since “retired” from your respective sport. Like many of us, the “athlete” in us never really goes away. We find other sports or competition to feed that drive that we had as we grew up by playing recreational-league sports like basketball, flag football, or soccer, or have picked up new sports such as golf (like this guy) or tennis. And if you’re anything like me, you want to try and continue to improve in your new sport as much as possible.

Regardless of where you are in the timeline of your athletic journey, the vertical jump and vertical power will always play an integral role in your performance. Basketball and volleyball are the most obvious sports that are reliant on these abilities, but golfers, tennis players, and athletes in any other sport that utilizes rotational aspects would benefit highly by increasing their vertical jump. I mean, who wouldn’t want to hit the golf ball farther or add a few more miles per hour on their tennis serve?

When it all comes down to it, the amount of force we can put into the ground will dictate a lot of the athletic actions that happen with our bodies.

Three Jump Training Styles

Below I break down three different types of jump training styles that will put you on your way to soaring above the competition.

Body Weight

This is the most common type of jump training that you will see. Utilizing only the weight of your body, you perform these plyometric jump movements with little or no equipment. In the video below, you will see three movements starting from easiest to most advanced. These include the following:

  • Wall Touches
  • Box Jumps
  • Depth Jumps

 

Vertical Jump Training Body Weight

 

Resisted Jumps

Now we get into some of the less common vertical jump training options. Resisted jumps add some type of downward-pulling resistance that will make your jump seem more difficult and hopefully help you generate more effort into the movement. The movements in the video below include the following:

  • Medball Powerball
  • DB Resisted Jumps
  • Band Resisted Jumps

 

Vertical Jump Training Resisted

 

Assisted Jumps

The third variation is assisted jumps. In my opinion, these are the most enjoyable. The goal here is to feel like there is a trampoline-effect going on where you just seem to spring up into the air. Most (if not all) variations will utilize a band. The three movements I have chosen for you are the following:

  • Banded “Belt” Jumps
  • Band Rack Pogos
  • Band Rack Squat Jump

 

Vertical Jump Training Assisted

 

All in all, the vertical jump is a very important skill to improve and master with regard to overall athletic ability. When it all boils down, the amount of effort you put into the training will dictate the results you get. Doing the majority of your jumps at 50 percent effort will yield an improvement in just that: jumping at 50 percent. Try to maximize your effort with each set and repetition where you are working at or above 90 percent effort, whether that be because of doing lower repetition ranges (1–5 reps) and/or making sure that you are fully recovered between sets (about 1–3 minutes’ rest).

Give great effort, get great results!

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This blog was written by Alex Soller, Athletic Performance Coach and NIFS trainer. To find out more about the NIFS bloggers, click here.

Topics: resistance videos sports body weight athletes athletic performance lifetime sports exercise bands vertical jump vertical power jumping jump training

Shiny Penny! How Band Distraction Can Improve Your Mobility

Band StretchWhether you’re a competitive athlete, a weekend warrior, or the casual gym-goer, addressing mobility concerns can go a long way toward performance enhancement and injury prevention. If a joint is unable to move through a complete range of motion unloaded, then it’s going to be “bad news bears” when it comes to putting that same joint under any external load. Eventually, limited mobility could lead to muscular imbalances and compensation patterns, which could ultimately lead to the onset of injury. In other words, you can’t look to build strength on top of dysfunction.

How Band Distraction Works

There are numerous ways to tackle mobility, and it’s a heck of a lot more than just lying on a mat, hitting some static stretches for 10 minutes, and calling it a day. One such technique, band or joint distraction, involves using resistance bands to specifically isolate and improve the way bones glide over each other within a joint. This is accomplished by separating the articulating surfaces to allow for synovial fluid (the body’s homemade version of WD-40) to fill the joint and allow for less friction and (hopefully) increased motion. In other words, it creates “space” inside the joint complex. Band distraction can be used with nearly any joint in the body; however, the usual suspects are typically the ankle, hip, and shoulder.

Examples of Mobility Drills Using Band Distraction

Screen Shot 2021-01-07 at 12.35.58 PMHere are a few specific examples of band-distracted mobility drills:

  1. World’s Greatest Stretch
  2. Pigeon Stretch
  3. Half-Kneeling Ankle
  4. Shoulder Girdle (2 versions)

Important Tips

A few things to keep in mind when utilizing band distraction on a joint:

  • Be sure to anchor the resistance band to an immovable post, squat rack, etc.
  • Position matters! Be sure the band is placed over the correct structures, usually the crux of the joint or as close to it as possible.
  • This is one piece of the mobility puzzle. Pair this technique with soft-tissue work (foam rolling, trigger-point therapy, etc.) as well as a thorough dynamic warmup to encourage adequate blood flow and maximize readiness.
  • You don’t need to stretch each area for an eternity. Try 30 seconds to start on each structure.

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This blog was written by Lauren Zakrajsek, NIFS Health Fitness Instructor, Personal Trainer, and Internship Coordinator. To learn more about the NIFS bloggers, click here.

Topics: shoulders injury prevention resistance exercises mobility joints hip mobility ankle mobility exercise bands band distraction

What’s in Your Bunker?: Fitness Survival Gear

GettyImages-1210720125The saying often goes, “success breeds success,” but I’m a big believer that failure leads to just as much and even more success. Being reactive in nature to a situation (as most of our population is) can delay a successful outcome, but often does lead to one. Obviously being proactive, anticipating and avoiding rather than catching and correcting, is a more successful model of living; but we find ourselves in situation we really couldn’t anticipate. There are some lessons to be learned and success that can come from this desperate situation we are all in.

How Can You Exercise When You Can’t Leave Home?

When the lockdown was put in place, many diehard exercisers and movers of all kinds were left clambering for ways to stay fit and active while under quarantine. Then came the barrage of social media posts from people like me offering up super-helpful fitness solutions to not having your favorite gym to go to and the ample equipment to use. The information and help that fitness pros around the world have offered has been inspiring, and I encourage you to continue to implement the strategies and techniques you are learning from real fitness pros (but be a smart consumer of content).

But a great lesson we can learn from this situation is that it is a good thing to have some fitness gear available to you in your home. After the pandemic, there will be many more reasons you might not be able make it to your gym or studio. Just life may alter your ability to get to where all your favorite equipment lies. What is your plan then?

Equipment for Exercising at Home

There are many cost- and space-efficient pieces of fitness survival gear you can have in your home that can keep the momentum going if you are unable to meet with your favorite people at your favorite gym. I’ve created a fitness survival list that you can use immediately or accumulate over time so that you will always have strategies in place to keep moving in a small space.

Cheap and Effective

Here’s some equipment that you can get now.

  • Foam rollers: You can do recovery and mobility work anywhere, and you can do it well with the proper tools. But did you know that you can use the foam roller for more than myofascial release? See this video!
  • Mini-bands: These are 2 to 3 bucks a pop—easy to use and very effective. And here’s a NIFS video showing you how to use them for a big sweat.
  • Super bands: There is so much you can do with these bigger bands, and they are still very inexpensive. Here’s a NIFS video using super bands for resistance.
  • Sliders: There are many things you can use for sliders, such as furniture movers, towels, and paper plates. Sliders can used for lunges, hinging, and core work. Here’s a NIFS video of slider exercises.
  • Tubing: Continuing with the band resistance, tubing with handles is a great tool to perform countless exercises.
  • Stability ball: This ball can be used for core work, and upper and lower body strength work, and you can sit on it while you work from home! Here’s a video using the stability ball.

Equipment for Leveling Up

The following equipment items cost a little more, but they have a lot more capabilities.

  • TRX Suspension Trainer: Fitness anywhere is their name for a reason. You can use the TRX anywhere and can perform thousands of movements in a small space. Enhance strength, stability, cardio, core strength—TRX can do it all. Here’s our video using the TRX outside.
  • Sandbag: Providing a dynamic load in a multitude of movements makes the sandbag a nice addition to your fitness survival gear. Here’s a video using the sandbag in a squat and press.
  • Kettlebell: Add some load to your movements. You can perform so many movements with just one kettlebell. Here’s a video of the kettlebell triplet.
  • Weighted vest: Add load to bodyweight movements and go for a nice long walk, or Ruck!

As another saying goes, success favors the prepared. There are some quick, easy, and relatively inexpensive means to keep moving at home—right now and in the future, no matter the reason you are not able to get out of the house.

We will be getting back to the gym really soon, and I can’t wait for that day to come to see you all getting after it in the place you call your fitness home. Until then, make your home a place for fitness!

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This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: exercise at home equipment kettlebell TRX videos core exercises core stability exercise bands

Dynamite in a Small Package: Mini-band Exercises You Should Be Doing

GettyImages-1160240139In a world where in many cases bigger is better, just because something is small doesn’t mean it’s less important or can’t have big impact. Being short in stature my entire life, it has always been my motto that “dynamite comes in small packages,” and I have strived to create as much BANG as I can in all facets of life. Small in stature can provide big results when you light the proper fuse and utilize its power maximally.

The Little Resistance Band with a Big Impact

In health and fitness, using the proper tools to yield the outcomes you are working toward is a staple goal, no matter the size of that tool. The mini-band could be the best example of creating big effect from a rather tiny tool. This popular, small resistance band has been used for many years in fitness and even sports performance. The mini-band is versatile and can be used for strength and stability over the entire body.

One of the biggest advantages of this ready-to-use, do-it-all tool is that it can go anywhere and be used in any environment. From the basics to the advanced, the mini-band is built to challenge all fitness levels and body types. It truly is a small package that packs a dynamite punch!

My Favorite Mini-Band Exercises

Here are some of my favorite exercises that you may not be currently doing but should:

  • Single-Leg Squats
  • Goblet Carry
  • Single-Leg, Straight-Leg Dead Lift
  • Shoulder Drivers
  • Wall Sprinters
  • Renegade Rows
  • BONUS: Friday Finisher Featuring the Mini-band

Screen Shot 2020-01-06 at 2.53.49 PM

Schedule a Session with a NIFS Trainer

These are just a few of the many exercises that can be done using the mini-band. There are so many great ways to utilize this mighty-mouse of a fitness tool. Want more exercises and direction? Schedule a workout program with one of our highly trained Health Fitness Instructors and get on a path to reaching your health and fitness goals and have fun doing it!

Like what you've just read? Click here to subscribe to our blog!

This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: equipment resistance exercises videos personal trainer fitness equipment mini-bands exercise bands