| By and large, the vertical jump defies almost any | | | | dancer or athlete's leg muscles is based entirely on |
| other human physical movement when it comes to | | | | DNA. Speed requires rapid muscle contraction and |
| both dance and sports. In quite a few sports along | | | | rapid muscle contraction is determined by the |
| with dancing, the athlete or dancer's ability to jump | | | | quantity of fast-twitch fibers in an athlete or dancer's |
| will often become the measure of their success. | | | | leg muscles. The bottom line is this... The more |
| Believe it or not -- ballet, as well as basketball and | | | | fast-twitch fibers one has, the more speed they can |
| volleyball's use of the vertical jump are legendary. | | | | develop. |
| Overall athletic ability of both athletes and dancers | | | | Plyometrics is vastly considered to be the best |
| has a direct correlation to their vertical jumping. The | | | | jumping development exercise strategy. Plyometrics |
| National Football League, where prospective players | | | | emphasizes explosive movement and speed which |
| are subjected to various physical tests, requires | | | | usually consists of the following exercises... Hopping, |
| every player to be tested for both vertical leaps and | | | | bounding, and jumping drills. Performing exercises at |
| 40-yd (37 m) sprints, irrespective of the position | | | | maximum intensity is the object of any good |
| played. | | | | plyometrics training program. To keep injuries from |
| From a standing jump, the highest point that an | | | | occurring, athletes and dancers should implement |
| athlete or dancer can touch minus the touch from a | | | | plyometrics training with caution when it comes to |
| standing position is defined as their own vertical jump | | | | progressing from one level to the next. Plyometrics |
| measurement. Flaws in vertical jump height are often | | | | training increases stress on targeted muscle groups |
| recorded because the dancer or athlete is allowed to | | | | so proper rest is essential. |
| take one or more steps right before they jump. This | | | | Flexibility attained through focused stretching |
| is incorrect vertical jumping height measurement | | | | programs, increases joint range of motion necessary |
| protocol. | | | | to jumping. Hips, knees, and of course, the ankles |
| Vertical jump exercises target vertical jumping | | | | always require proper stretching. This serves both |
| muscles in the same way one targets other muscular | | | | athlete and dancer in maintaining an approximate 3:2 |
| regions of their body with specific exercises. Jump | | | | ratio in their relative strength of the quadriceps to |
| height limitations are directly related to fiber | | | | the hamstring. |
| distribution in the dancer or athlete's leg muscles. | | | | If an athlete or dancer incorporates adequate resting |
| These fibers are known as fast-twitch and | | | | with his or her plyometric training program, increases |
| slow-twitch fibers. You're born with the distribution of | | | | in vertical jump height by as much as 4 to 10 inches |
| these two kinds of fibers... Their distribution within a | | | | is entirely within their grasp within 90 days. |