Author Topic: CORE strength/stability training in relation to vertical jump  (Read 7572 times)

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D4

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CORE strength/stability training in relation to vertical jump
« on: February 13, 2011, 02:45:59 am »
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how vital is ones core strength and stability in maximizing his or her vertical jump potential?  If ones core is weak, would working the core increase vert?  I am currently doing planks to improve this.  I cannot pass this core strength/stability test on this link http://sportsmedicine.about.com/od/bestabexercises/a/core_test.htm

Would building your core up to the point of passing this test be beneficial for jumping higher?
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

Raptor

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Re: CORE strength/stability training in relation to vertical jump
« Reply #1 on: February 21, 2011, 09:43:27 am »
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Well it's no coincidence that the irradiation effect comes from the core (although it's not limited to that).

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Re: CORE strength/stability training in relation to vertical jump
« Reply #2 on: March 06, 2011, 03:56:43 pm »
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The primary function of the core is to prevent movement/rotation in order protect the spine. Therefore, with many of our athletes we implement anti-rotation/flexion/extension exercises. I have also noticed that various others have taken this approach as McGill's research pretty effectively confutes the implementation of crunches/ab circuits/etc. Bare in mind, however, that the discussion as to whether core training is actually required by athletes performing a multitude of compounds is always fierce - it seems to be a seminar/workshop staple.

As for exercise selection; static planks although convenient are pretty awful, however, with little alterations (e.g. adding dynamic movement) these can be made very effective. Conversely, I prefer variations of the pallof press (see: Cressey/Gentilcore), rollouts, uneven load exercises (be careful) etc.

D4

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Re: CORE strength/stability training in relation to vertical jump
« Reply #3 on: March 06, 2011, 05:49:01 pm »
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Would building your core up to the point of passing this test be beneficial for jumping higher?.

All movement starts from the centre. The 'core' muscles contract before any movement of the arm and legs.


Quote


Core is super important in what ever athletic ability you want to develop.

Is that quote by Bruce Lee true?  Like I respect him and everything but there is possibility he was using old outdated knowledge obviously since that was a long time ago.  Does strong abs/core actually provide stronger athletic movements, like give more power to legs and arms?  If so, doesn't that mean, strengthening your abs/core can add inches on your vert on its own?

Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

Raptor

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Re: CORE strength/stability training in relation to vertical jump
« Reply #4 on: March 06, 2011, 06:06:58 pm »
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Like I said, the irradiation effect is really a core generated effect.

D4

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Re: CORE strength/stability training in relation to vertical jump
« Reply #5 on: March 06, 2011, 06:48:54 pm »
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Like I said, the irradiation effect is really a core generated effect.

Sorry but what is the irradiation effect?
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

Raptor

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Re: CORE strength/stability training in relation to vertical jump
« Reply #6 on: March 07, 2011, 06:14:29 am »
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Like I said, the irradiation effect is really a core generated effect.

Sorry but what is the irradiation effect?

It's the overall body potentiation effect that contracting the abs, glutes and forearm muscles gives you.

D4

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Re: CORE strength/stability training in relation to vertical jump
« Reply #7 on: March 08, 2011, 03:50:30 pm »
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Like I said, the irradiation effect is really a core generated effect.

Sorry but what is the irradiation effect?

It's the overall body potentiation effect that contracting the abs, glutes and forearm muscles gives you.

Ohhhh I see.  So it's like when people clench there fists in anger and get stronger and stuff throughout their body right?

So I take it that the effect of contracting your forearms and clenching your fist hard which strengthens your whole body happens with any athletic movement because your abs contract first thing in all those movements?
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

Raptor

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Re: CORE strength/stability training in relation to vertical jump
« Reply #8 on: March 08, 2011, 05:17:45 pm »
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The abs, glutes, forearms and masticatory muscles are all important in terms of affecting the rest of the bodies muscles ability to generate tension.

The abs are pretty much the "volume control knob" that you'd get with a stereo mixer - they just set a threshold of maximal applicable power in my opinion. If you can generate a lot of power with the legs but little power with the abs/core, you're not going to maximally utilize your leg power in my opinion.

D4

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Re: CORE strength/stability training in relation to vertical jump
« Reply #9 on: March 08, 2011, 05:30:28 pm »
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The abs, glutes, forearms and masticatory muscles are all important in terms of affecting the rest of the bodies muscles ability to generate tension.

The abs are pretty much the "volume control knob" that you'd get with a stereo mixer - they just set a threshold of maximal applicable power in my opinion. If you can generate a lot of power with the legs but little power with the abs/core, you're not going to maximally utilize your leg power in my opinion.

I see i see... Thanks

So bottom line, just get those abs strong!
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

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Re: CORE strength/stability training in relation to vertical jump
« Reply #10 on: March 08, 2011, 10:23:43 pm »
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Also, I know heavy squats and deadlifts work your core...  Is this only the case if you are tensing/squeezing your abs/glutes during the exercises?

Or is your core getting worked either way?

ANDDD, when doing core work for improved athletic performance, are obliques getting worked out as well when doing weighted ab work?  Or stronger obliques even needed?
« Last Edit: March 08, 2011, 11:56:01 pm by Ineedtodunk »
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

Kellyb

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Re: CORE strength/stability training in relation to vertical jump
« Reply #11 on: March 10, 2011, 04:52:52 pm »
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I've never seen any research that demonstrated the impact of core strengthening had any positive effect on any power, speed, strength, measurable, and there is quite a bit of research on the topic. In the functional world the only positive thing in the research is negative performance on the functional movement screen correlated with injuries, which makes sense. If you're tight to the point you can't move you're more succeptible to injury.

But anyway, here's a good article by Rippetoe on the topic of core strength:

"
Quote
http://www.coachr.org/core_stabilisa...aining_for.htm


People love to take a nugget that sounds good in theory and base an entire paradigm around it - the fascination with all things core is one of those things.  Does that mean core strength is uniimportant? I would argue you need enough core strength to optimally control your pelvis, which is really more an issue of coordination than it is strength.

Kangsen

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Re: CORE strength/stability training in relation to vertical jump
« Reply #12 on: March 14, 2011, 05:26:09 pm »
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what i've experienced is that core training does help my vertical! i dont really do that type of training (planks etc) if i dont have to but there were times where our coach had us doing these exercises before practice. and they really helped my vertical especially coming of 1 foot.

think of your as a spring in the middle of your body. if you have powerful legs that put a lot of force into that spring as you trynna jump up.. your spring has to be hard as well because otherwise it would simply absorb the force like a buffer. that way you dont really get a benefit from the training you do for your legs. so get that strong and it will help your vertical especially off 1 foot and your ability to change directions quickly on the court!
dunk
dunk 10 times on the same day
power clean 120 kgs
windmill dunk
hit 20 threes in a row
hit 50 freethrows in a row

D4

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Re: CORE strength/stability training in relation to vertical jump
« Reply #13 on: March 14, 2011, 06:10:47 pm »
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what i've experienced is that core training does help my vertical! i dont really do that type of training (planks etc) if i dont have to but there were times where our coach had us doing these exercises before practice. and they really helped my vertical especially coming of 1 foot.

think of your as a spring in the middle of your body. if you have powerful legs that put a lot of force into that spring as you trynna jump up.. your spring has to be hard as well because otherwise it would simply absorb the force like a buffer. that way you dont really get a benefit from the training you do for your legs. so get that strong and it will help your vertical especially off 1 foot and your ability to change directions quickly on the court!

What kinda core training did you do to help with your quickness and vertical?  Like strength training your abs?  Lower back?  Did you do any obliques?  Were they all weighted exercises?
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

Kangsen

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Re: CORE strength/stability training in relation to vertical jump
« Reply #14 on: March 14, 2011, 08:19:01 pm »
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what i've experienced is that core training does help my vertical! i dont really do that type of training (planks etc) if i dont have to but there were times where our coach had us doing these exercises before practice. and they really helped my vertical especially coming of 1 foot.

think of your as a spring in the middle of your body. if you have powerful legs that put a lot of force into that spring as you trynna jump up.. your spring has to be hard as well because otherwise it would simply absorb the force like a buffer. that way you dont really get a benefit from the training you do for your legs. so get that strong and it will help your vertical especially off 1 foot and your ability to change directions quickly on the court!

What kinda core training did you do to help with your quickness and vertical?  Like strength training your abs?  Lower back?  Did you do any obliques?  Were they all weighted exercises?

nah no weighted exercises..
just stability ball tucks and planks where u move your feet up and down.. that's it..
i think the side plank with moving the upper leg up and down helped me the most since that is one of my very weak areas of the body.

but i think adding weights to these exercises will make you benefit even more from the training. we just didnt do it since there are no weights in out practice gym.
dunk
dunk 10 times on the same day
power clean 120 kgs
windmill dunk
hit 20 threes in a row
hit 50 freethrows in a row