Updated: Oct 29, 2022
Traditional Squats and Deadlifts are Overrated when it comes to Vertical Jump Training and Speed Development
This article might completely change the way you think about high-performance training and power development. This article will teach you about a fundamental approach to our training philosophy at Alliance Athletics. (2-minute read)
You will learn:
The relationship between your ankles, knees and hips in regards to force production
How to maximize your bodies total body strength
How to apply these concepts to your training
Force Production from the Hips, through the Knees and Ankles
What does it mean to train according to gravity?
When we jump or run we use our muscles to produce force. The prime producers of this force are our hips through a hinging motion. Although this involves the largest, most powerful muscles, this is only a part of the equation. The power from the hips is only potential power. In order for us to use this force to its full capacity, we must transfer this force downwards through the knees, ankles and into the ground. If we neglect to train our body proportionately, our knees and ankles will not be able to transfer the force and we will leak part of our power on its way to the ground. This can lead to inferior athletic performance as well as injury.
A study conducted by Cleather, Goodwin & Bull in 2013 (linked below) found that during maximal jumps the ankle was subjected to the most force at a mean of 8.9 X bodyweight, with the knee sustaining a mean of 6.9 X bodyweight and the hips only being subjected to 5.5 X bodyweight.
This means that when you jump, although your hips might produce the most force, the knees and ankle experience more force.