INSTRUCTION for all events is under the NYO TAB in the menu.

Muscles Used for Jumping

A jump is the result of triple extension: the simultaneous and explosive extension of the hips, knees, and ankles. Whether you’re watching an Olympic weightlifter perform a clean, a sprinter take off down the track, or a basketball player go up for a dunk, triple extension is the driver. Below are the muscles that make it possible.

–Glutes (gluteus maximus, gluteus medius), for hip extension

–Quadriceps (vastus lateralis, intermedius, and medialis; rectus femoris), for knee extension

–Hamstrings (biceps femoris, semimembranosis, semitendonosis), for hip extension, knee flexion, and absorbing landings

–Calves (gastrocnemius, soleus), for ankle extension (plantarflexion)

–Abdominals and core (transverse abdominis, rectus abdominis, internal and external obliques, multifidi, erector spinae), for trunk stability

What is Plyometrics?

Plyometrics, also known as jump training, includes exercises that rapidly stretches the muscles and then rapidly shortens it. It is a training technique used to increase muscular power and explosiveness. It helps improves your fast-twitch muscles, vertical jump performance, leg strength, and agility. Plyometrics are designed to produce fast and powerful movements from your body. In addition, plyometrics training also aids in injury prevention.

Some fitness professionals think plyometrics are great, while others question the safety and appropriateness for young children. However, the American College of Sports Medicine, the American Council on Exercise, and the National Strength and Conditioning Association all support the use of plyometrics, provided they are done correctly with proper supervision.

PLEASE SUPERVISE YOUR CHILD WHILE THEY DO THE EXERCISES...THANK YOU

FUN PLYOMETRIC EXERCISES FOR JUMPING

Get those feet up and off the ground for easy exercise that kids will want to do. Jumps build muscle strength, cardiovascular fitness, and endurance. Fun jumps for kids to try include:

• Jumping Jacks: stretch arms and legs out to the side like a starfish while jumping, return arms to sides and legs to center on landing

• Tuck Jumps: bend knees and lift heels high while jumping

• Hurdle Hops: jump side-to-side or front-to-back over pretend hurdle

• One-Foot Hops: lift one knee and jump on standing leg; alternate (this is a great balance challenge too!)

• Criss-Cross Feet: jump straight up, then cross one foot in front of the other; on next jump, switch feet and continue

Jump Rope/Skipping

Jump rope can help improve ankle strength and stability plus also build the reactive properties within the tendons of young athletes. When adding jump rope to an athletes training regime be aware of the potential for over training.

Squat Jumps

Stand with your feet shoulder width apart with your feet slightly everted. As you descend into a squat position, allow your arms to swing backwards. With an explosive effort, jump as high as you can, thrusting your arms forward and overhead for a momentum boost. Land safely in an athletic position. Perform one set of 20 reps. Increase to 2 sets the second week and then 3 sets the third week. The use of a short pause (1-2 seconds) between each jump will enable you to regain your balance and set your position allowing you to jump higher with each rep. Eliminating this pause will train a quicker jump. Training both ways will improve your jumping on the court.