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你想跳的更高吗？当然！这是每个人梦寐以求的事情。 In fact the questions I’m asked more then any other are, “What are the best exercises to improve my vertical jump and help me jump higher?” Or, “What are the best exercises to improve my speed?” 实践上我比任何人更经常被问到这个问题，“进步垂直弹跳或者辅佐我跳的更高的最佳措施是什么？”，或者，“进步速度的最佳措施是什么？” A lot of people think there’s some secret exercise or movement that will turn them into explosive superstars overnight. In truth, there is and that exercise is called consistency and hard work! If you aren’t willing to put forth consistent effort no single exercise will give you what you want. 很多人都以为这其中有很多不为人知的锻炼措施或技巧能够让他们的弹跳在短时间内呈爆发式的增长。但是，独一的秘诀就是勤奋与坚持持续性的练习。假如你不愿意投入持续的努力，任何措施都不能够让你得到你想要的结果。 Having said that, there are many quality exercises that will enable you to focus on the specific targets that your workouts must hit to help you run faster and jump higher. Hopefully in this article I can help save you gobbles of time in the process of achieving your performance goals. 话虽如此，依旧有不少高质量的练习能够让你集中于细致的目的之上，这能够让你的每一次付出都对进步你的弹跳和速度有所辅佐。我希望这篇文章能够辅佐你减少完成目的所破费的时间。 Jump Higher and Run Faster - Make It Simple 跳的更高与跑的更快 —— 坚持简单。 In this article I’ll attempt to shed some light on these questions and help you avoid going round and round playing a game of pin the tail on the donkey searching for that elusive magic bullet promised to make you run faster and jump higher. I’ll give you some of the top exercises that have been proven to help thousands of upper level athletes jump higher and run faster. Instead of wasting your time I’ll break speed and the vertical jump down and show you the exact qualities your workouts must target, and then give you the secrets, or exercises, that will enable you to hit those targets and make the most of your training time. 在这篇文章里，我将阐明一些常见的问题，让你避免像驴打转一样日复一日的做一些无用功，例如不时搜索那些魔法般的难以了解的弹跳计划，固然它们承诺你能够跳的更高，跑的更快，但这仅仅是盘绕目的来行动。我将引见一些顶级的锻炼措施，这些措施曾经经过成千上万的高水平的运发起得到证明，而不是糜费你的时间。我将对速度与弹跳中止合成，并精确的通知你锻炼措施所集中的目的，像你展示一些秘诀与措施来确保你完成你的目的并且最大化的应用你的锻炼时间。 Jump Higher and Run Faster - Do They Actually Correlate? 跳的更高与跑的更快 —— 它们之间真的存在关联吗? A lot of you may wonder if the exercises to improve one area (speed or jump) work to improve the other. Will jumping higher make you run faster and vice versa? Generally speaking, the answer to that question is yes. In fact, the ability to accelerate quickly and jump high correlate very well with each other. Any time you increase your vertical jump and train yourself to jump higher, you’ll nearly always notice you also get faster and vice versa. This is because the qualities of strength required to jump high and run fast are very similar. In fact, due to this, you can many times get faster without running, and jump higher without jumping, as long as you’re enhancing the type(s) of strength required in each through your training regimen. 不少人可能会狐疑进步弹跳或者速度的一者能否促进另一者，答案是肯定的。实践上，这两者的练习紧密，任何时分你进步了自己的垂直弹跳后，你基本上能够留意到你同样跑的更快了，反之亦然。这是由于提供弹跳与速度的力气的性质是相似的。所以，依据这点，你能够在有些时分只练习弹跳，或者只练习速度，只需你能够增强其中一者所需求的力气。 To prove this all you have to do is take a look around. Have you ever seen a good sprinter who can’t jump high and a good leaper who’s slow as molasses? Me neither. 为了证明这点你能够看看你的周围，你能否见过一个跑的快但是却跳的很低的人呢？反正我是没见过的。 So What Is The Best Exercise To Jump Higher and Run Faster? 那么进步弹跳与速度的最佳措施是什么呢？ First, understand that there really can’t be a single best exercise for everyone because different training means have different effects. The type of strength that one person needs to run faster and jump higher may be the opposite of what another needs. For example, someone who’s lacking in basic strength will get great results with common strength exercises such as the squat. Another person might have plenty of strength, but not enough “spring”, so a more specific vertical jump exercise like depth jumps will be his best training tool while the squats will do far less. 首先，需求明白的是不存在一种单一的进步弹跳最佳方式，由于不同的锻炼方式将产生不同的作用。关于一个人来说，他当前所需求进步的某一类型的力气可能是不同的。例如，缺乏基础力气的人将从深蹲中取得极大的收获。而另外一个人可能具备了良好的基础力气，但是短少足够的“腾跃”，所以对他来说做一些诸如深蹲跳的腾跃练习效果可能更好，而他做深蹲的频率将会少些。 To Jump Higher and Run Faster Realize That Different Exercises Have Different Effects 为了跳得更高，跑的更快，你需求认识到不同的练习带来不同的结果。 Understand that different training means have different influences on speed and vertical jumping ability. Running speed and jumping ability both require an athlete to display large amounts of power. Power is a combination of strength and speed. 认识到不同的锻炼方式关于弹跳和速度来说都有着不同的作用。而速度与弹跳都需求运发起展示他们的爆发力，爆发力是力气与速度的分离。 To Run Faster and Jump Higher You Gotta Get Powerful 为了跑的更快，跳的更高，你需求取得爆发力。 Power = Strength x Speed 爆发力 = 力气 * 速度 When performing a sprint, think of “power” as the amount of force that you apply into the ground with each stride. If you watch a sprint in slow motion, basically what a sprinter does is “jump” down the track. Obviously the greater the force, the more ground you’re going to cover with each stride. This is what is responsible for your stride length. Your stride length is then combined with your stride frequency, or, the speed at which you cycle your legs when you sprint, to determine your running speed. So, you can increase your speed by either increasing your stride length or increasing your stride frequency with the largest potential increases coming from an increase in stride length, where power is of utmost importance. 当中止冲刺跑的时分，想象一下“爆发力”。 Jumping Higher - The Simple Science 本文来自 |
