How to train your jumping power at home

In 2011, the television station is made a highly interesting contribution to Stefan Holm. Stefan Holm (* 25 May 1976 in Forshaga) is a Swedish high jumper and Olympic champion. Holm was the smallest of the world-class high jumpers until 2006 with a height of 1.81 m (with a competition weight of 70 kg). He became four times world champion in the hall. At the Olympic Games in Athens 2004, he won the gold medal with 2.36 m.

A team of scientists filmed his jump with high-speed cameras in all phases and from different angles. His leg muscles and tendons were also examined. The result was that Holm had extremely strong Achilles tendons which, similar to the kangaroos, caused a high rebound during the jump. Furthermore, the knee of the jumping leg was only slightly bent (only about 10 degrees), so that the energy of the run-up could be converted into height. The scientists have made this clear with a wooden stick. If you throw this wooden stick vertically at the right angle with one end on the ground in the direction of the crossbar, it describes a clean arc over the crossbar.

This is exactly how Holm gets the energy for his high jumps. Thanks to an extremely strong leg in the impression phase, where the Achilles tendon acts like a spring. Because when you measured how high Holm can jump from a standing position, he failed miserably, because he had to squat deep for it.


Train jumping power at home

Woman at the long jumpTo train your jumping power at home, it makes sense to jump over an obstacle with both legs at the same time. Might sound funny: Stretch a pants rubber (we used to always use it to play rubber twist) between two chairs etc. Now jump forwards/backward over them alternately. The whole thing as often as possible and in a quick sequence. You can then increase the rubber bit by bit. In addition, it is not bad if you should get stuck.

Squats (also squad), dynamically executed help. Also, the good old leg press helps. Train your calf muscles, the Achilles tendon of the calf muscles acts like a spring (keyword kangaroo). To do this, place your foot pads on a 2 -3 cm high wooden slat, for example. Now lower your heel to the ground and lift it to the maximum. The whole thing is dynamic and with a high frequency.

I recommend skippings to improve your agility. The whole thing is built up with the right methodology and didactics and your jumping power training is ready.

That would be my idea now, of course, it cannot fit 100%, because every person is different and has individual needs (also during training). If you want it to be optimal, look for a good sports teacher, personal trainer or other competent people near you.

This post is also available in: German

William C. Hilberg
As an author, Mr. Hilberg has published several papers on health issues that have gained international recognition. He is close to nature and loves the seclusion and activity as a freelance journalist. In his function as editor William C. Hilberg manages the entire content of PENP. Our team greatly appreciates his expertise and is proud to have him on board.