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Imagen: lifestyle
Seguramente alguna vez has visto a alguien saltar lo más alto posible en un gimnasio, pero el para saber saltar y aterrizar es una habilidad que no todos logran dominar. El salto vertical se usa en muchas pruebas y oposiciones para evaluar la condición física, al ser un indicador fiable de potencia muscular general . Es por ello que hoy veremos la técnica correcta para mejorar.
Saltar es una expresión de potencia y potencia significa fuerza por velocidad. Así que si saltamos más alto, mejoramos la fuerza y la velocidad a la que podemos desplegarla. Pero la potencia sin control no sirve de nada. La técnica correcta representa el control, lo que te permitirá saltar más y lesionarte menos . Es por ello que habría que considerar los siguientes factores:
Trabajar velocidad con un cuerpo débil es ineficiente. Un novato mejorará más su salto vertical cuando gane fuerza.
Incorporar intensidad sobre una disfunción, puede resultar peligroso. Primero habría que moverse bien y después moverse rápido.
La fuerza puede mejorar mucho más que la velocidad. Con ello podrás seguir ganando fuerza e incluso si llegas al límite de tu velocidad.
Fuerza La mejor forma de agregar fuerza al cuerpo inferior está en hacer sentadillas. Lamentablemente muchos entrenadores siguen recomendando una sentadilla parcial, ya que creen que es más seguro y simula mejor el movimiento de salto. Pero recuerda que no entrenas una sentadillas para trabajar la técnica del salto, sino para ganar fuerza. La mejor manera de ganar fuerza es con un rango de movimiento completo. Así que la sentadilla profunda mejora el salto vertical mientras que la sentadilla parcial, no produce ningún beneficio en el salto .
Velocidad o fuerza explosiva El salto vertical depende de la eficiencia del sistema nervioso, la capacidad de almacenar energía elástica de los músculos y tendones y, el aprovechamiento del reflejo miotático. Los ejercicios pliométricos mejoran todos estos componentes claves al mismo tiempo . Podemos distinguir tres tipos de ejercicios pliométricos: con alto impacto, con bajo impacto y sin impacto.
Pliométricos con impacto. Uno de los principales objetivos que perseguimos es optimizar el ciclo de estiramiento-acortamiento. Este funciona de la siguiente manera: al agacharte, los músculos y los tendones se estiran cargándose con energía elástica. Al revertir el movimiento rápidamente, esa energía se libera ayudando a propulsarte y permitiéndote saltar más alto que se inicia el movimiento de una posición estática.
Pliométricos unilaterales. Para minimizar posibles desequilibrios musculares y mejorar la estabilidad, incluye saltos a una pierna por ambos lados. Pueden ser saltos horizontales, salto a plataforma, salto de cuerda o escalera, entre otros.
Pliométricos sin impacto. Los pliométricos anteriores tienen una transferencia directa al salto vertical, pero tiene un problema: las rodillas. Para minimizar problemas, se puede incluir ejercicios que permiten potenciar tu fuerza explosiva sin cargar tu articulación como cleans y swings con kettlebell.
Así que recuerda que no hay atajos para desarrollar un buen salto vertical . Es una cualidad que requiere disciplina y programación. Por lo tanto se constante llevando la técnica correcta (fuerza y técnica de salto y, después velocidad) para lograr el objetivo.
Erika
Licenciada en gastronomía por profesión y cocinera experimental por vocación. Con un estilo de vida saludable y responsable que va de la alimentación sana y el entrenamiento constante. Perfil de Linkedin