How to improve vertical height? Myriam Glez High Performance Director USA Synchro

1. How to improve vertical height? Myriam Glez High Performance Director USA Synchro

3. Vertical Position Fina description Body extended, perpendicular to the surface, legs together, head downward. Head (ears specifically), hips and ankles in line. Vertical height has become really important. It is one of the most tangible elements to judge in our sport. 9.5 upper mid-thigh 8.5 mid-thigh 7.5 well above knee cap 6.5 above knee cap 5.5 knee cap

4. Vertical Position Analysis • Body specifics • Lung capacity • Bone density • Body fat, muscles • Alignment • Support scull • Technique • Range of movement • Speed • Strength • Endurance • Muscles endurance

5. Alignment Importance of leg extensions and points Head position and shoulder posture Hips placement

6. Support Sculling (1/2) Technique: Arms bent at 90 degres angles Elbows in line with the body of slightly forward Strong wrists and slightly tilted up Isolation, no other body part moving (very strong core and rib cage) Range of movement: Need to go all the way to the middle (touch fingers) and all the way to the sides (in line with body) Speed: Depends on each athlete. Need to learn good speed and rhythm

7. Support Sculling (2/2) . Vertical videos Support scull Videos

8. Support Sculling exercises Land exercises: With weights With band One arm, two arms … Water exercises: For speed To correct technique For wrist strength For overall strength … Videos support scull exercises

9. Support sculling – Strength and Endurance (1/3) Testing and Monitoring: Baseline assessment prior to starting the program (3 sets x 10 sec vertical hold or number of support sculls during whole figure) Set up individual targets for each athlete Record training data and teach the athletes how to record their own data Test every month or every 3 months Reset individual targets for each athlete based on progression 8 7 6 5 4 3 2 1 The athlete and its body must learn to adapt to the stress of exercise especially toward the end of a routine of figure or it will break down. The objective is to put the body gradually under whatever stress necessary so that it adjust to the new demands. The demand needs to continuously become greater (overload principle). Under knee cap Knee cap Above knee cap Lower mid-thigh Mid-mid thigh Higher mid-thigh Mid-thigh Upper thigh

10. Support Sculling Strength & Endurance (2/3) • 2 vertical/support scull workouts to be done at the end of Technical warm up every training. Should take approx. 15 to 30minutes. • Vertical workout – height objective • Max 6x sets vertical hold • Max 4x sets vertical hold with weight belt • Max 2x sets vertical hold • Crane workout – horizontal leg dry • 3x sets crane hold • 2x sets crane hold with weight belt • To be done for each leg

11. Support Sculling Strength & Endurance (3/3) Repetitions Increase repetitions first, then increase height Start 5 sculls at the level under the maximum height and increase 5 sculls every week (if possible for the athlete) For example if starting above knee: Week 1 - 5 sculls above knee, Week 2 - 10 sculls, Week 3- 15 sculls, … until 40 sculls 3. After 40 sculls move height objective For example, after week 8 move up to lower mid thigh and repeat the same thing Key elements Keep it challenging but not too difficult Athlete should record the data every day, Coach record the data once a week Make sure to watch vertical from every angle (front, back and both sides) Take picture at the start and regularly to be able to see the progression

12. 13-15 Great Britain vertical height progression (2012)