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hey what's up everyone morey croson here from the performance lab of California and I am super
excited to break down here today it's gonna be on a vertical jump we got a great response I
sent out an email a couple days ago about wanting to get some more ideas for the this channel here
and how we can you know just make it so we can provide more value for you and we got a really
nice response with a in response into doing a vertical jump breakdown and and really getting
to the analysis there and seeing some areas that can improve within the actual vertical jump and so
I I thought I would do that and what we have here is the the person on the left is 12 Bramwell he's
a volleyball player actually not a basketball player or anything like that but still has a
really really good vertical jump overall he's really a well known person in the volleyball
industry because of how well he's able to actually jump in then the one on the right here is just a
video that has some you know cool biomechanics with it and it's more of the lateral view of the
vertical jump so we just want to go into some of the mechanics that go into it and and how you can
maximize a vertical jump the thing that obviously goes with Terrell bramwell that is something that
seems to stand true for no matter what the actual movement is is that everybody is going to be
unique and so what we're gonna do is go over some of the things that are most important in order to
really get a better vertical jump what are some things that we see over and over again and also
some of the things that that Terrell Bramwell does really good that thing or unique to him
so first thing that stands out obviously is you know a little bit more valgus on the left leg
and certainly turning right so we could see the left shoulder a little bit higher than the right
shoulder and we could also see a little bit more overall pronation within this left foot so he's
a little bit more on the outside part of the right leg a little bit more on the inside part
of the left leg he's also turning a little bit more towards the side that he is really putting
more on the outside you know spines not only is turning the right side and he's also leaning a
little bit more to the right side and and really absorbing more of the weight on the inside part
of this left foot here as as he's beginning to load now he uses that as a corking mechanism
to be able to really shift his weight onto the outside part of the right foot and now push him
back himself back into you know full extension within the hips while almost rotating his body
you could see how his body so he's here and he begins to shift he's still shifting here towards
that side and then from there he begins to and and we look a lot these these vertical jumps when you
actually come in during the actual assessment so he's still rotating so you could see another
little movement within there where he's still rotating to his right side he still hasn't began
to push off that the the right foot and and start to transition his weight that way yet he's still
using all of the the load that he's putting within the right leg so he's just loading a lot on to his
right glute a lot onto his right hamstring as he's loading up through there and then from that
position really getting into a lot of essential now at that very end is when he starts to get into
some rotation back onto the left side and you can see how even he is in the extension so you
know the biggest thing that I always see in terms of the vertical jump in the air that I see within
the vertical jump is not being able to get all the way up on to your big toes and really lacking the
range of motion within the big toe to get that maximal extension I see that from sprinters as
well but when it comes to vertical jump it's a really really big problem if you're not able
to get all the way up into you know full plantar flexion which is the extension of the ankles and
also full extension within the toes and being able to really push off the toes is gonna be something
that that's super important and then it's all about timing as well so as you're transitioning
all the way up and and what what Tyrell does is that as he's coming forward he actually you know
has a little bit of an extra twist and there is movement that is important in being able
to improve really any type of performance outcome you know there if you can load a little bit better
than you can produce force a little bit better is something that we've seen a lot within the
the biomechanics so you know what he's done is he's loaded his levers in a way dementia so now
he's getting into extension he's timing everything up see how he's his ankles are extending his knees
are extending and his hips are extending all in a simultaneous manner and when he's actually
pushing off he's in a fairly straight position as much as that load was a little bit weird he's
actually pushing off very very straight and and he actually rebounds so you could see he goes
and he turns his body and rotates at that last part is what's really interesting right because
you could see you know he still is a little bit over here he's still a little bit over the side
we even within the the right knee and then the very end he straightened himself out look how he
turns in his body to be able to really push off that inside part of the right foot and then also
be able to extend through that that left foot and again it's very straight when pushing off and from
that position starts to turn a little bit too bad towards his right side all right you can see that
left foot a little bit kind of turn inwards after pushing off gets excellent me look at how much
Heidi it's it's just ridiculous of a jumper and then similar landing right so you know in terms
of how you want to be able to build up your and this is why we're doing this video here is to go a
little bit more into how you want to actually help yourself improve from a vertical jump perspective
this is a super slow motion here on the right side so you're gonna have to kind of bear with me here
so you know when actually going through this is on the side view obviously this guy isn't has
a good of a jumper overall he's not even close but what's important is that you could see when
you're going through the actual jump we have this little graph here and if we look at the graph you
could see that it has this little phase here this is called your a motivation phase and what your
amortisation phase is when you're jumping is it's that time period where you're transitioning from
loading right oh this is obviously a full video so that loading to be able to get your weight to
come back up right so you can see he's loading loading loading loading loading and now his
weight is starting to come back up and being able to really reduce that the best that you
can is something that's important part of being able to generate force so really maximizing this
amortisation phase is something that's critical in the vertical jump and that's where landing ends up
being very very important because essentially what you're doing is you're going from that
Yi centric contraction right so you're loading your muscles is east-central contraction - then
concentric contraction and being able to optimize your that that time it's that stretched learning
cycle so being able to really understand when your muscle goes all the way to that that stretch and
then immediately is able to start stretching to go to the shortening right so it's going to stretch
stretch stretch stretch stretch and then once it gets just the the full length of stretching
within the hips within the quads within the calves within all those muscles then it wants to be able
to start concentric ly contracting or shortening fairly quickly right we don't want to end up being
stuck in this amortisation phase and this one that ends up killing people is that as they get into
this this transition they're just take too long to be able to you can even see when he's loading
so he's loading his body right he's stuck here a little bit before he starts getting his hips
to start coming upwards in the actual jump and a lot of times we'll see with those people that
are really good right in being able to jump is it's a lot more about the being able to get in
sync you could see the difference within how he's extending like how he's already extending
within the knee and look at how high his ankles are off the ground oops again the just so much
slower here and I know this is from the side or from the front compared to the side you can see
that Tyrell is still on the floor here and you can see how high his heels are in comparison to this
guy right you could also see how well he does or how good of a job he does is being able to
sink up knee hip ankle so everything is going to extend right at the same time where this guy he's
really extending a lot did his knees look his knees are basically what locked out right there
then he kind of gets his ankles to push off and his glutes really never even get all the way into
the movement right he's really not even using his hips in order to actually jump off he's primarily
using his quads and his ankles yeah he has good range of motion once you get to the top but look
at the difference in in the overall height oh yeah he holds himself up afterwards but look at look at
that how the lift is just so much different if you're able to sink up you know really get to
that triple extension when you're pushing off see that full extension and see how he's just really
locked out boom in the in the knees and that's where most of the movement is happening you'd
really doesn't get those hips through his hips are going kind of upwards a little bit but they're not
rapidly coming forward and through which is going to affect his ability to actually generate force
through the hips in the closet you could even see so now when he's landing he's going in look at how
much overall force he takes on within the knees right and then and then how then he sinks into
that to the hips right so it's a knee landing boom and then and then the hip landing where
Tyrell here as he comes down he just absorbs everything boom all through the he goes quads
he goes ankles he goes hips everything has to be able to decelerate and he's actually even very
good at being able to decelerate and then pop right back up right this is that stretch cycle
they say that amortisation boom pop right back up we're here you can see how he's bending for
turn with the knee and he's got to sit back and then the hips and then he could pop back up so
it's a way different landing that we see on the right side which is contributed in the stretch
shortening cycle too which is contributing the amortization phase which is negatively impacting
the jump in comparison to what Terrell bran was doing which is positively impacting the jump and
really even just understanding the deceleration of landing principles that you have to have so
you know being able to understand both that that ability to control that stretch learning cycle
and also being able to maximize that triple extension is critical and being able to jump
higher from a biomechanical standpoint now when you're looking at yourself you know the whole
thing with the knees you should just see an upward movement everything should be transitioning upward
together it shouldn't be you know knees extending and then everything else extends afterwards so
knee extension there and then everything else kind of pushes off it should be you know basically your
knees should should either be a little bit bent or about ready to you know are just extended as
you're pushing off but everything should be extended together shouldn't be knee first
then ankle then hip it should be everything in one simultaneous movement that will really be
able to improve your vertical jump overall all right so yeah guys I hope you enjoyed the video
I hope you guys got a lot of information out of that I appreciate the feedback if you guys have
anything else that you would like to know more about you could drop a comment below and I'll
definitely be able to get back to you on that and yeah if you guys want to get a breakdown
analysis on your vertical jump but we have to do that as well as always thanks for watching
these videos and we'll talk soon hey thank you so much for watching this video I hope you really
enjoyed it if you did you could subscribe down below and that way you get updates on the new
that we get also if you want to check out some of our other breakdowns for speed and throwing
yet exercises also jumping mechanics videos a lot of crazy stuff within our Channel hope you enjoy