EFFICACY OF A MINI-TRAMPOLINE PROGRAM FOR INCREASING THE VERTICAL JUMP

A. Ross, J. Hudson

Abstract


INTRODUCTION Many athletes seek to jump higher. Typical training programs consist of resistive exercises such as plyometrics or weight training. According to Bobbert and Van Soest (1 994), resistive exercises should be combined with or replaced by other exercises, such as repetitive jumping, that develop the technique of jumping. Unfortunately, repetitive jumping may lead to injury from the cumulative trauma of landing. Repetitive jumping on a minitrampoline, however, might circumvent the injury problem and improve the technique of jumping by minimizing forward translation, deep crouching, h d asynchronous coordination. Thus the purpose of this study was to test the efficacy of a repetitive jumping program on the mini-trampoline for improving the vertical jump. Eight female intercollegiate basketball players (age = 20.2 yrs, height = 173.1 cm, mass = 72.1 kg) participated in a jump-training program at the conclusion of their competitive season. Specifically, they performed 12 sets of 5 repetitive jumps on a mini-trampoline twice a week for 5 weeks. Maximal vertical jumps were analyzed before and after the training program. Jump height was measured on a Vertec. Technique was assessed from videotape with a Peak5 Motion Measurement System: Balance was represented by horizontal velocity of the body's center of gravity at takeoff, range of motion was indicated by knee angle at deepest flexion, and coordination was operationalized as the percent of shared positive contribution of the thighs and shanks (SPC). Table of means (f SD) of variables before and after the training program. As a group the subjects significantly increased jump height (p=.02) and reduced forward motion (p=.01). Several individuals reduced knee flexion in the crouch and coordinated their leg segments more simultaneously after the training program. CONCLUSION The mini-trampoline appears to be an effective apparatus for increasing the vertical jump. Also, the minitrampoline seems to elicit better technique from many individuals. REFERENCE Bobbert,. M . .J. & Van Soest, A.J. (1994). Effects of muscle strengthening on vertical jump height: A simulation study. M e d w and Science in Sports and Fxercise, 26, 1012- 1020.

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ISSN 1999-4168