The Misconception Of Ankle Weights

Ankle weights are used in different training exercises. Pull-ups, leg stretches, swimming, kicking, running, jogging and sprinting all are types of activity that people utilize ankle weights to increase strength. It is useful for dance training, as well as martial arts. The main reason they are useful is that they are not tightly worn on a joint, or on a major muscle or fat region, but rather worn above the ankle. Are they useful in vertical jump training?

Using the weights in running is not recommended for vertical jump training. First of all, running distance is not a power exercise, but rather an endurance, and this has no effect on the strength needed for increasing vertical jump. Also, you are not training the correct muscles doing this type of activity. You could use very light ankle weights in jump rope exercise, but going too high would slow down foot speed, defeating part of the purpose of that activity.

The calves are not the most important part of linear speed or vertical jump. In fact, they place a small overall role. Hamstrings, glutes, and lower back are the key components for vertical jump training.

Used sparingly, ankle weights can be effective for stretching, or for specific sports, but will not help with training for improving your vertical jump.