Vertical Jump and Isolation Training?

[Guest guest]

Björn Lindberg wrote:

<I am thinking about calf involvement in performing maximal vertical jumps.

Most of the practical advice I have read basically suggests exercises like

squats, power cleans and various plyometric movements in a program for

improving VJ ability.

I am a volleyball player, and invariably when I discuss my strength training

program with one of my team mates, the topic of calf training comes up:

" What, you don't do any calf training? " , meaning that I should do weighted

toe-raises or use a calf training machine at the gym.

My current thinking is that if you perform a lot of jumps and plyometric

exercises along with power cleans and push presses, it really isn't

beneficial to do any isolated calf training.

However, suppose that there in some instances would be of use? In a VJ, the

calf force production comes in effect at the last part of the jump, when the

body is already moving. To improve VJ ability by calf training, one should

probably therefore try to improve acceleration ability in that velocity

spectra. Thus, lower intensity and maximal CAT training. On the other hand,

when you land from a jump and immediately move laterally or longitudinally,

or reversing direction in horizontal movement patterns, tremendous forces

develop, which the

calves have to withstand. So maybe there could be some benefit to training

calves at a near-max intensity as well, at least for some people? >

***If anyone thinks that isolated calf action plays a major role in jumping

let them try this basic exercise that I have taught for many years in all of

my workshops on plyometrics and speed training (I have a few more variations

on this same theme, but the summary below should be enough to help answer

your query) :

1. Jump from a static start with knees locked and not leaning forwards to

use back and hip extension. If anyone manages to jump more than 5

centimetres, that is exceptional. It is always very disappointing and very

enlightening for newcomers to this simple test to learn how pathetically weak

the ankle extensors are on their own in contributing to jumping ability! To

rub this point in before any calf isolation coach tries this test, bet him a

six pack of beers that he will not jump more than 6 inches like that - do

this often enough to enough coaches and athletes, and you will have enough

beer to last you for the year!

2. Next do the same type of locked knee jump by bouncing up and down. This

adds a great more height and the action becomes a lot easier, due to the

facilitation provided by reflexive neural action and elastic rebound. This

illustrates the importance of ballistic action in strongly activating the

muscles during jumping.

3. Jump from a static start with knees flexed, but not yet leaning forwards

to use hip and back action. Once again it will be noticed that jump height

easily increases.

4. Jump from a static start with knees flexed and a forward lean like that

used during a power clean. Allow the trunk and hips to extend to allow the

body to swing vigorously upwards and you will observe a huge increase in jump

height. What you have done is assume the typical power clean, clean or

standing vertical jump starting posture to enhance jumping ability, proving

how much the vertical jump is a function of the integrated contribution by

many different muscles, joints and other parts of the body. If you finally

add a powerful prestretch by dipping into the flexed knee position or using

any of the pre-tensing methods of Olympic weightlifting (involving glute

bobbing or pushing down), you will notice an even greater jump height.

In other words, it is quite appropriate to suggest that isolated calf muscle

training, though sometimes helpful for correcting pathology, is of little or

no real benefit to anyone wishing to develop jumping power. Simply doing

exercises like heavy explosive pulls, good morning squat thrusts, power

cleans, and explosive pulls from the hang are more than adequate for

supplementing sport specific jump training. See page xiii of

" Supertraining " 2000 for the excellent example of pulling power and technique

displayed by Serge Reding.

As a matter of interest, none of the Russian elite weightlifters has ever

done any isolated calf training, yet they have exceptional vertical jumps,

many of which rival that of top sprinters and jumpers. I recall seeing a

comparison of the standing vertical jumps of Russia's top high jumpers and

weightlifters in the Soviet Sports Review some years back and there was

nothing much to choose between them. One of the high jumpers was the great

Valery Brumel, by the way!

Dr Mel C Siff

Denver, USA

Supertraining/