# @thetrainingmanual on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/CXQx-VBgj6z
- **Gondola URL:** https://gondola.cc/posts/7114644-thetrainingmanual-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/83123139ee.jpg
- **Posted:** 2021-12-09T12:32:04.000+00:00
- **Account Owner:** Peter O Reilly (@NBALive_TV) — https://gondola.cc/NBALive_TV

## Caption

𝐇𝐨𝐰 𝐓𝐨 𝐉𝐮𝐦𝐩 𝐇𝐢𝐠𝐡𝐞𝐫
Tag a friend that needs this guide!
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Follow TheTrainingManual for daily fitness/nutrition tips & education 📚
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A jump is the result of triple extension: the simultaneous and explosive extension of the hips, knees, and ankles. Whether you’re watching an Olympic weightlifter perform a clean, a sprinter take off down the track, or a basketball player go up for a dunk, triple extension is the driver. 
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Below are the muscles that make it possible.
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–Glutes (gluteus maximus, gluteus medius), for hip extension
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–Quadriceps (vastus lateralis, intermedius, and medialis; rectus femoris), for knee extension
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–Hamstrings (biceps femoris, semimembranosis, semitendonosis), for hip extension, knee flexion, and absorbing landings.
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–Calves (gastrocnemius, soleus), for ankle extension (plantarflexion) –Abdominals and core (transverse abdominis, rectus abdominis, internal and external obliques, erector spinae), for trunk stability

The exercises listed in the picture focus on all of these muscles and help you perform to the highest standard by developing power in the legs.

Alternate light & heavy workouts, focusing on strength with heavy and speed with light.

Record your jump and analyse what your doing wrong by comparing it to clips of the pros jumping, look at your starting point, where are your hands, how much did you compress before the jump etc.

Wear a weighted vest to increase your jump height by getting used to jumping with weight! Make sure it is a light one to start as we dont want your muscles or joints to over compensate!
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- **Comments:** 6

## Credits

| Name | Username | Profile | Role |
| --- | --- | --- | --- |
| Peter O Reilly | @NBALive_TV | https://gondola.cc/NBALive_TV | Photo Editor |

## Tags

yogafit, yogi, athlete, athletic, gymtips, jump, athleticperformance, yogaformen, irishfitfam, verticaljump, hypertrophy, nutritiontips, flexibledieting, iifym, sportsperformance, mobility, flexibility, mobilitywod, jumping, bodybuilding, fatloss, deadlift, squat, yoga, nutrition, fitness, workout, legday, musclebuilding

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