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Galileo Research Fact Sheet #10: Can Galileo Training improve jumping height in older individuals?


The fact that Galileo Training for example can increase jump power in athletes has been shown in one of the first Galileo Studies (Bosco, Cardinale 1998) - however in athletes the observed effects where in the range of 10% only. As shown in this study such effects can be achieved by everyone if exhaustive exercises on the Galileo (e.g. at 30Hz) are used.

Main training goal in this case is to increase muscle power (increase of muscle mass is not the primary goal in this case). A very effective way is to exhaust the muscles /mainly Gluteus and upper legs) in a short time. This can be achieved by the use of high frequencies (>25Hz, preferably higher frequencies but start with small foot positions). A great exercise is No. 41 (deep skiing squat): Frequency 30Hz or higher, position 1-2, knee angel 90°, lean upper body forward but load the heel sat the same time (just to the point where you start to unload/lift the toes - in this case the support area becomes quite small and therefore the exercise is also addressing balance).

Exhaust the upper legs now as much as possible until you cannot hold the position any more. Try to reach that point in less than 90 seconds (best within 60 seconds). If you take longer, try to increase the training intensity (e.g. by increasing frequency or extra load using a weight vest or better a dumbbell) but increase the extra load slowly because in this case the back extensors are usually exhausted earlier than the upper legs. Start with 10 to 20kg and increase up to half the body mass (or more for athletes).

Important for such exercises to increase power is to continuously adapt training intensity to hopefully increasing physical abilities. If the exercise can be done for 90 seconds or longer increase intensity until it can be only done for 60 seconds.
Attention: Exercises with extra loads as described here are only advisable for individuals without back-problems.

Home & Wellness - Jump Height  

Product groups: Galileo used devices, Galileo® Training Devices
Topics: Muscle-Bone Relation, Training & Study Support, Training with Galileo®