Learn how to vertical jump like a pro

admin — Wed, 20 Jan 2010 05:05:11 +0000

How to vertical jump Vertical jump is surely one of the most needed skills of a basketball player, and when you see one of those gravity-defying moves you understand why: it’s almost impossible to block such a shot and, not less important, it’s really awesome and spectacular. The most common reaction in front of something like this is:”Wow, He’s a natural talent, i’ ll never be able to do this”. This is false! Everyone, properly trained, can achieve the goal of jumping more than 40inches. It won’t be immediate nor easy, but i assure you it’s possible and during the workout you’ll start seeing immediate results but remember, to jump like a champion you have got to focus on your entire body: legs are important, but the upper part of your body is just as foundamental as your lower part. If you purely focus on your legs you’ll end up ruining your performances and wasting time. A good program must be customizable to your weaknesses and athletic needs, and therefore the presence of a skillful guide is foundamental, otherwise you may even hurt yourself, and this is definitely something we all want to avoid! I am a professional basketball player, and after this introduction i want to share with you my experience and give you some (i hope) precious advice so that you can finally fly like a rocket. A serious workout increases your strength as well as speed and explosiveness, since it’s totally useless to have the capacity of exerting a great force upon the ground if you cannot exert it quickly and explosively. To be able to do this you have to combine weight training with running and a good diet, which is often an overlooked aspect in most vertical jump workouts. Eating well has a primary importance in your training, since a lot depends on how healthy you are: if you have extra pounds of fat it would be better to lose them, because trying to (successfully) dunk being overweigth is like trying to win a marathon with an heavy bag on the back! If you have the goal clearly defined in your mind nothing will be able to stop you, but remember to follow your program without exeptions, to increase your vertical jump ability you mustn’t allow laziness or tiredness to obstruct you. Work ethic is important! Now i tell the most important exercises i was told to perform: -Squats: performed correctly they strengthen a lot legs muscles, but pay attention because if don’t pay attention this exercise may lead to injuries. -Jogging and running: it keeps you fit and improves your overall muscular tone. It doesn’t just work legs but lungs too, which are extremely useful since basketball requires great resistance. You don’t want to fall on the floor not being able to catch your breath! -Abdominals: six pack abs are not needed, but it’s important to burn exceeding fat in order to weigh less and to fly higher. -Jump rope so that your legs are more toned. -Stair running: you can do this wherever and whenever you want, even at home! -Toe Raises: this improves your calf muscles. The aforementioned exercises are the ones i prefer and which have most helped me. On the net you can find a lot of workouts which claim to give almost miraculous results so i have made quite a lot of research and i can tell you that the best one is definitely “The Jump Manual” by Jacob Hiller, who is a true NBA coach and recommends effective and safe exercises. His program focuses on a wide range of exercises that strenghens every core that involves vertical jumping. The Jump Manual also provides videos for all of the exercises mentioned in the manual.By watching the videos you can see that Jacob is a well trained athlete himself and that he definitely knows what he’s doing, and how to help you to achieve the same conditioning. The mentor provides his personal email so that you can ask him everything you need, and i can tell you he’s a very kind and helpful person. As a further guarantee if you aren’t satisfied with the results after 60 days (i think you’ll be satisfied, surely i was ) you can have your money back guaranteed. I really recommend this risk free training program, combined with my own determination it has really changed my athletic career. You can find resources here at how to vertical jump. I hope this article has been useful, and if you follow my suggestions i’m sure you will become an ubeliveable vertical jumper! Are you ready to shock people destroying the basket?

I am a professional basketball player and with my articles i want to give a better insight into basketball. In this blog you can find nice resources about vertical jumping: howtoverticaljump.com
character education

How to vertical jump second workout

admin — Sat, 12 Dec 2009 06:04:31 +0000

It is absolutely necessary to establish guidelines to increase your jump.First every skill improves through recurrence, as happens also for the jump.You can not go wrong if your first rule is moderation. Never perform an excessive amount of jumps, especially if plyometrically high-intesive. The high articular stress may hurt you and stop your will to achieve your goal. Make sure that your back and your knees are given the right loads. Train your jumping no more than three times weekly. The second rule that will guide your program is simplicity. Some types of jumps are simpler and others more difficult to perform. It’ s absurd to begin with wrong difficulty levels. Let’s see together how to design a program bearing in mind certain principles.The different phases of the jumpEstablished a period of time that may be 10-12 months, we divide it into several phases. Each stage has a length and a target. The division proposal shall be addressed to a young athlete who wants to learn how to vertical jump and is ready to spend three sessions a week to this type of training.1 – Initial phase of force.From the first day of training, the objective is to prepare your body to respond to the stresses that will come in the following steps. You will need to build general strength through the use of overloading and using your own weight. At this stage we need to jump at a moderate intensity. The flight time is low and controlled. It’s better to be careful on the contact of the foot that must be quick and responsive. The volume of the exercises prevails on the intensity. The number of jumps should be around 100 to 150 for beginners, from 150 to 250 for intermediate and above 250 for advanced.2 – secondary phase of force.Now the workload increases in intensity. The objective is to develop such a level of conditioning to support rapid movement and power. For example, in the squat with thigh parallel to the ground you should at least raise your body weight. The jumpwork is extended to more plyometric exrcises, but easy to implement at low mobility demand (such as hopping on the spot). The intensity increases, the volume is lowered.3 – Initial phase of power.At this stage are introduced several exercises whose aim is to apply force to explosive movements. The intensity remaines high and the volume low. You must perform correctly the new training pattern. The squat should be performed with low loads and dynamically, while the angle remains unchanged. In the jump we need to focus on execution speed.4 – Final Stage of power.Now it’s time to increase the power and ability to exploit our own strength. In the squat we will try to further raise the speed of execution. Multiple vertical jumps will be executed to the maximum technical capacity. The recovery will be longer. The volume moderate : 100 jumps for experts, 70 for others.STEP 1 DURATION:45 daysParallel squat 5x8rope jumpvarious skipsSkating jumpsSTEP 2 DURATION:45 daysParallel squat 5x5squat jumpjump to the chestJump to touch the tips of the feetSTEP 3 DURATION:60 daysDynamic parallel squat 4×8-10jumps with small weights or elastic resistancejump in placejump in placeSTEP 4 DURATION:45 daysDynamic parallel squat 4×10-12simple jumps with simple fallrebounds in each directionmaximal jumpsSTEP 5 DURATION:45 daysDynamic squat at 90 degrees 4×8-10low barriersmaximal jumpsTechnical jumpSTEP 6 DURATION:60 daysDynamic squat at 90 degrees 4×10-12Technical jumplow barriersJump at the ankle5 – Initial phase of specific power.The workload at this stage varies from the level of the athletes. The objective is to maintain or improve their most technical jumps. Some plyometric exercises are eliminated. The emphasis of the work force is on the neuromuscular system, the squat is performed with an higher angle. Maximal jumps are proposed to avoid the “stagnation”. The intensity is high, and the focus is on speed and reaction time. The volume will jump to 80 experts and 50 novices.6 – Final Stage of specific power.The focus is increasingly directed at specific gestures, we focus on the technical part of vertical jumping. The types of jump:From easier to more difficultThe jumps are different types of difficulty. Some have high coordinative demands, others need a real technical learning.Level 1: Blow base.Constitute the first step before tackling the plyometric job. Are easy to learn does not require much power.1 – Skipp miscellaneous2 – rope jumps3 – skating jumps (must be done alternating legs from side to side, simulating a step skating).Level 2: Jumping on the spot.This type of jump raises attention and action on the detachment of flight. Initially should be performed using a “prejump” to moderate intensity.1 – jump squat at different angles2 – to jump on the spot legs stretched3 – to jump on the spot legs flexedLevel 3: Jumps with small weights.Resistance as small bands, belts, jackets and ankle ballasted improve the ability to jump.Level 4: Plyometric falls.Plyometric falls are advanced exercises which are really stressful for muscles and joints and therefore must be made considering that the height of an ideal jump for beginners should not be above 40 cm. The rebound is the core of the exercise. We must deal with it trying to react immediately on contact with the ground. This develops a tremendous speed in the legs.1 – fall and bounce on top2 – fall and bounce to touch a target3 – fall and rebound in different directionsLevel 5: Maximal Jumps.This is intended to unlock your real potential. We must coordinate the whole body so that the power produced by the movement is very high. The technique must be purified by unnecessary gestures. The focus should be placed on the rate of detachment.1 – Maximal Stationary vertical jumps2 – Maximal running vertical jumps.These are the execises i perform during the week, for updates you can come to how to vertical jump, which is my blog. Hope i ve been useful!

Vertical Jump Manual » How To Vertical Jump

Learn how to vertical jump like a pro

How to vertical jump second workout