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!

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
Business Logo Design

Vertical Jump Manual » Vertical Dunking

How to vertical jump second workout