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What Did Bruce Lee Teach the Cap About How to Increase Vertical Jumps?
Okay, so Bruce wasn’t really known for writing about how to increase vertical jumps on the court, or even dive more hoops, but he had a profound effect on Kareem Abdul-Jabaar. In this 2006 interview with Andrew Kamenetzky, Cape Town has this to say about Bruce’s influence:
“Bruce, more or less, backed up what I learned from John Wooden. It was just an echo of John Wooden, from Hong Kong as opposed to Indiana. You have to be committed. You have to be prepared. You you have to be ready to sacrifice to be totally prepared. To be fit and to understand the nature of the competition.”
At seven foot two, Jabaar was blessed with the kind of height most of us can only dream of, but striving to achieve our personal best in our training and performance on the court, we can always break new boundaries and take our game to the next level.
If you’re serious about increasing vertical jumps, developing more flexibility and release is a great place to start. In addition to reducing your risk of injury after a thorough warm-up, increased flexibility will allow you to unleash the explosive muscle strength you’ve worked hard all season to develop. Here’s what Bruce had to say about it:
“Neural impulses are sent to the working muscle to activate a sufficient number of fibers at the right time, while the impulses to the antagonist muscles are reduced to decrease the resistance.”
Which means if you don’t stretch and relax before a game and as part of your training routine, you’re playing with the brakes! In the case of an explosive jump, your quadriceps will be the working muscle (pushing you up) and your hamstrings will be the antagonist (pulling you down).
There are many excellent stretching exercises on the net and on YouTube in particular. Stretching your routine as well as your glutes and hamstrings is fundamental to success; however, when doing so, you should adhere to the following principle of good stretching:
1. Warm up first. A good cardiovascular warm-up will fill the muscles with blood, supply them with oxygen and make them more flexible and able to stretch.
2. Regular, deep breaths work best for a safe and controlled stretch – you will find that your reach extends especially on the exhale.
3. Hold your stretches and slowly increase your reach – don’t jump! Stretches are best performed as a gentle, relaxed activity, not as an aggressive, ballistic routine.
4. Have some variety in your stretches – reaching a training and performance plateau is completely natural – improved physical capacity and performance comes from taking the body out of its comfort zone, even if he prefers to stay warm.
5. Be flexible in your mind as well as your body. How about a Yoga or Martial Arts class to vary things a bit? It worked for Cape Town. (But don’t expect a movie career!)
The process of increasing vertical jumps can be mastered by anyone willing to learn, change, and work smarter and harder. As Bruce said:
“If you always put limits on everything you do, physical or otherwise, it will spill over into your work and into your life. There are no limits. There are only plateaus, and you don’t You don’t have to stop there, you have to get past them.”
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