I’m wondering which muscles are mainly used for high jumping/hopping. I know technique is the biggest factor contributing to good hops, but I’d also like to build up the appropriate muscles a bit. Also, can anyone suggest good excercises to do to build up these muscles? I’ve got a gym really close to me so I have access to the machines and equipment. What about stretches before rides?
I’d imagine the back muscles do a lot of work when hopping, what do you reckon?
Thanks,
Andrew
Re: Muscles used for Hopping High?
Squats. Lunges. Then more squats. Then just jump.
A couple of weeks ago I was talking with a powerlifting buddy of mine (nationally ranked in the ~140 lb class; deadlifts somewhere around 500lbs!). I wanted to get into olympic lifting because of the zen effect. He said it was really hard to find a place to do it (most places don’t like people dropping multiple hundreds of pounds from 6-7 feet in the air), and that the only people who did those excercises were people who needed explosive jumping abilities! Odd coincidence in timing, eh?
I remember another story about an Olympic reunion in NYC where all different kinds of atheletes were working out at the same gym. Apparently one of the loudmouth velodrome sprinters was razzing the olympic lifters, saying things like, “you guys may be big and strong but I’m quick and strong!” This track sprinter could easily get above 240 rpm while riding, so he had the right stuff genetically.
Anyhow, the lifters got a little tired of the “entertainment” and challenged this guy to a test. Olympic lifters measure their explosive power by jumping vertically and landing on an object (much as unicyclists do). They brought out the board and had the sprinter jump up onto it. They kept raising the board and he topped out at 4’6" (1.37 meters). Everyone was impressed.
Then this unlimited class olympic lifter who had to weigh at least 260 lbs (about 120 kilos) asked the sprinter how tall he was. He said 5’8" (1.72 meters). They set the board at 5’8". The big guy effortlessly hopped up onto the board, stared at him for a few seconds, then hopped down.
The sprinter shut up. The lifters went back to lifting in a quiet gym.
Apparently the big guy was over 40 years old but could still run 40 yards in under 4.4 seconds, squat with over 700 lbs, etc. A VERY, VERY quick and strong guy. American football teams had been recruiting him his entire life but he wanted to keep his knees into his old age so he turned them down. He was a lawyer pulling down well into the 6 figures so he didn’t need the money or fame.
Squats. Lunges. Then more squats. Then when you can’t do anything anymore, jump a lot to train your nerves to fire lots of fibers at the same time. Don’t forget to ice the knees and rest if they feel stressed.
Good luck,
Tim
Squats and lunges are great for building those muscles, however, I don’t have access to a gym, so I do other training. Here are some of the exercises I do:
#1- Start with legs wider than hip width apart, squat down so your thighs are paralell to the ground with your arms out to the sides. Jump towards the ceiling while shooting arms straight above your head. Land in the starting position ( so you’re never resting on bone ) and repeat for 2 sets of 8-12 reps to start with, once you feel comfortable, obviously, increase reps or sets.
#2- Toe Raises- Start standing, move to standing on tiptoes, lower yourself back down, but not all the way to the ground, go back up (so you’re not resting on bone). repeat until you can’t do any more.
#3- Squat thrusts- I hope everyone knows how to do these. (yup, just like in elementary school) Start standing, bend knees, kick out feet to land in pushup position. kick feet under body, jump up with everything you’ve got! repeat as many times as you feel comfortable.
#4- Unicycle for distance. Just get on and go. Use your ankles more than your knees. focus on spinning perfect circles with your feet, as opposed to up-down.
matt.
I should get back into the gym. The funny part is I work in one and never use it. I’ve been riding but I’ve also gotten a little fat so its almost swim suit season and I’m going to use it.
Tim