Vertical Jump Manual » Vertical Jump Program

Vertical Jump: How To Find the Best Program For Your Very Own Needs?

admin — Sat, 16 Jan 2010 05:04:15 +0000

You don’t have to be a professional basketball player to benefit from higher vertical jumps. Nowadays, all sorts of sports and physical exercises require decent jumping skills. Basketball and volleyball are the most obvious ones. However, football, dance, and even cheerleading involve vertical jump in one way or the other.

With so many different uses it is no surprise that there are many different programs on how to improve your vertical jump. But how do you know which program is the best for your needs? Which one will get you to where you want to be?

Well, needless to say, it is crucial that you do your research properly before choosing any vertical jump program. Most people spend a lot of time comparing tons of different programs, methods, content, advantages, disadvantages and prices. While this is certainly very reasonable and much needed, they seem to forget one thing:

The very first and most important starting point is to answer you two questions:

“Why do I want to improve my vertical jump?” and “What are my personal circumstances?”

Here are a few ideas to start with:

Do you want to improve your vertical jump because…

Asking yourself questions like this will help you to set the basic parameters for discovering and choosing the best vertical jump program for your very own needs.

So if you want to improve your vertical jump without having the worry of choosing the wrong method follow the link below and start working on your inches today – vertical jump.
Best Smartphone Software

Vertical Jump Development Bible – Drills To Jump Higher

admin — Thu, 14 Jan 2010 05:36:22 +0000

There are many sports such as basketball, volleyball, and gymnastics, in which it is important to be able to jump high. The ability to jump higher in the game of basketball, for example, will definitely add some flair into your game. But do not forget that athletes are not born players. They became athletes because of continuous hard work, determination, and the proper guidance from their coaches and trainers. If you want to be able to jump higher, you must apply the same principle. Work hard for it. Try out some drills to jump higher.Click Here For Vertical Jump Development Bible Instant Access Now!High jump drills incorporate exercises like lunges, frog hops, calf raises, plyometrics, board or rim touches, and jumping ropes. Lunges build your core leg muscles. To do this type of drill, lunge forward with the first leg with the knee of the second leg almost touching the ground. Return back to your standing position and repeat using the alternate leg. Because your calf muscles contribute to about twenty-five percent of your overall jump, one of the best drills you can do to jump higher is calf raises. Use the stairs as platforms and perform the drill slowly.Board or rim touches are effective in training your explosive power for rebounding and shot blocking. Stand below the rim, jump, and try to touch it with both your hands. Jumping rope is another great way to build your lower body endurance while increasing your jumping ability. Aside from building your endurance, high jump drills make sure that stress is given to strengthen your legs, specifically your calf muscles. Remember to do these exercises in reps and to maintain a record to be able to see your progress. Also, regular practice will help to keep your energy levels high throughout even the most challenging games. By doing these exercises, you will be able to increase your high jumping ability and use your skills in a variety of situations that require power and precision.Click Here For Vertical Jump Development Bible Instant Access Now!

This author writes about Learn How To Jump Higher at How To Jump Higher To Dunk
hazardous

Vertical Jumping For Snowboarding

admin — Fri, 04 Dec 2009 05:19:12 +0000

When it comes to building up advanced vertical jumping skills in snowboarding, you eventually end up looking at the different kinds of jumps. And there are many of them: Spins, Straight Airs and Straight Up Flips Off Jumps, Half Pipe Jumps, just to name a few.

Having mastered the basic vertical jumping skills on the snowboard, the next steps are usually to jump higher and further. And there are good reasons for this: The higher your vertical jumps are, the more time you gain for…

So quite a few reasons to look at ways how to improve your vertical jumping for snowboarding. But how do you actually get to achieve this?

Well, the most important thing is to develop the right vertical jumping technique and then focus on improving it step by step. While constant practice on the board certainly helps in the long run, there are a few methods that will help to improve your vertical jumps. The core requirement lies on muscle explosion instead of muscle endurance. Therefore you want to focus on building up your

While vertical jumps in snowboarding are much different than jumps in basketball or volleyball, the technique itself is comparable. However, an extra effort is needed as your feet are strapped to your board and you are wearing heavy snowboard boots and winter gear instead of light trainers and shorts. This adds to your overall weight and you will have to work a bit harder on your vertical jumping skills. On the other hand you usually don’t start your jumps from a standstill so you can use the momentum of the moving board when preparing for your jumps.

If you are really serious about maximizing your vertical jumping for snowboarding, one of the best training programs is the Jump Manual. It is the most complete training system ever to add explosion to your jumps. With its detailed step-by-step guide and its flexible modules approach it offers a great training method for your specific needs.

Get serious about your spins and straights and improve your vertical jumping for snowboarding in easy to follow steps!
rattle

Vertical Jump Development Bible – Way To Increase Vertical

admin — Thu, 03 Dec 2009 05:30:09 +0000

Trying to learn how to jump higher in basketball is a well sought-after exercise in today’s sporting world. When you’re able to improve on your jumping, you can increase your importance greatly. Jumping higher does not only enable you to dunk the ball, which is a big advantage; it also allows you to become a better defender. Even amateur players are looking for ways to increase vertical jump, aiming not only to jump higher in basketball but also to be able to slam dunk the ball just like their most idolized players in the NBA.Click Here For Vertical Jump Development Bible Instant Access Now!Luckily enough, increasing your vertical jump is pretty easy. Some basic exercises like squats, toe raises, heel raises, and explosive speed can help you improve your jump.In doing squats, you have to stand with your feet shoulder-width apart. With your butt almost on the ground, you have to leap with explosive speed using all body motions including the arms. If done correctly, squatting is considered as one of the best exercises for overall strength training which can lead to an increased vertical jump. Toe raises are done by standing on the edge of a step and exercising your calf muscles by stretching onto your toes. Heel raises, on the other hand, are done by walking on your heels for a few minutes at a time in order to strengthen the muscle opposite that which is required to jump. The explosive speed enhances your short burst sprints and works on those fast twitch fibers and explosive muscles that help you leap into the air.Do these exercises at least four times a week, starting off mildly then gradually increasing your reps. However, avoid taking up exercises which wear you out completely. Also, aside from these exercises, an adequate nutrient intake is essential in improving your jump.Click Here For Vertical Jump Development Bible Instant Access Now!

This author writes about Gain Vertical Jump at Gain Inches on Vertical Leap
WP Robot WordPress Autoposter

Reviews Of Top Vertical Jump Programs – Increase Vertical For Basketball

admin — Thu, 19 Nov 2009 05:46:20 +0000

Hoops season is fast approaching. Even though the National Basketball Association is on a break, only fools aren’t training. It should not come as a surprise, ballers are created within the off-season, not throughout the season. If you like to upgrade your performance, you should labor just as rigorously all through when not playing as when you are in games.One of the greatest processes to enhance your bball performance is by improving your vertical jump. Acquiring an improved vertical jump may help you improve separation against defenders, rebound more, and maybe slam. It would be great if you had the possibility improve your vertical jump by four inches. Or maybe ten inches. In the past you might consider that it is impractical. However there are many of fantastic vertical jump programs in existence that may help you improve your vertical leap.I have accumulated a inventory of the major vertical jump programs. Each one is with its benefits and drawback, and you ought to research them separately. Irrespective the program you select, Paying for a vertical jump program can provide an obvious benefit when compared to exercising unaided.Vertical Jump Programs1. The Jump Manual – The Jump Manual is a wonderful jump exercise program to amplify your basketball jump. Including the unbeatable, 60-day guarantee there is no risk. You will improve your vertical leap with The Jump Manual. It is the best selling Vertical Jump Program on the web. The package includes an ebook, training charts, workout approaches, and working out pictures. The Jump Manual is certainly valuable.2. Power Vertical – Power Vertical is a excellent vertical jump program. You can get increases on your jump. For the charge, Power Vertical is hard to surpass. Power Vertical focuses on multiple sports so you can tailor your work out. I in addition appreciate that there are exercises without weights, even though I feel the serious increases can be acquired via weight training. Power Vertical is vertical leap exercises on the cheap…However it still delivers vertical leap gains.3. The Vertical Project – The Vertical Project is a competent course. Designed via years of experimenting, you may achieve inches very rapidly. You acquire your very own, personalized 15-week vertical plan. I maintain issues on the subject of the supplements presented by The Vertical Project and I consider the starting outlay was a bit too much. However at this point they include a limited time offer of $23.77! Including the competitive guarantee as others above, it is now the low cost leader. If you need to play improved basketball, obtain yourself a little help and acquire a vertical jump program. You may see a change and the other guys will have no idea how to defend you!

The results are ridiculous and ridiculously fast. For complete reviews of the top vertical jump programs, visit http://bigtimeups.com/jump-reviews.php. To see how I gained 6 inches in 21 days, read my Jump Manual story at http://bigtimeups.com/jump-higher.php
WordPress Autoblog Software

Vertical Jump Program Reviews – Which Vertical Jump Programs Deliver Results?

admin — Wed, 18 Nov 2009 05:06:33 +0000

Basketball season is just around the corner. While the NBA is taking some time off, you shouldn’t be relaxing. Let’s face it, players are made in the off-season, not during the season. If you want to improve your game, you need to work just as hard during training as when you are playing. One of the best ways to improve your basketball game is by increasing your vertical. Getting a better vertical will help you create separation from defenders, rebound better, and even dunk. Imagine if you were able to increase your vertical by 4 inches. Or even 10 inches. Years ago you would think that this is impossible. But there are a number of great vertical jump programs on the market that will help you jump higher. I have assembled a list of the usual suspects of vertical jump programs. Each has its pros and cons, and you should investigate them individually. Regardless of which one you choose, buying a vertical jump program will give a clear advantage over training alone. Vertical Jump Programs

Playing better basketball is just around the corner for you. With a small investment, you can be jumping higher and playing better. Just think how worried your opponents will be!

+++++
Want to get more information on the top vertical jump programs? Get “insider” reviews of the best vertical jump program.
Or discover details behind the only jumping program on the internet that I used to gain 6 inches in 21 days, The Jump Manual.

seo cumbria

The Truth About Vertical Jump Training

admin — Tue, 17 Nov 2009 05:42:11 +0000

The best way to increase your vertical leap seems to have become a sort of mystery these days; athletes wonder why the guy with really skinny legs can jump high, as well as the really muscular one with thick legs; they wonder why jumping off one leg is so much easier for some and more difficult for others; they wonder why so many workouts can yield so little results. Unknowing athletes are vulnerable to poor information supplied by the ease of publication on the internet. One kid had using a stairclimber as part of his jump training; another wanted to know how long it would be before he could dunk if he jumped rope every day; a 5’7″ 13 year old girl wanted to dunk before high school; the list of the poorly informed goes on and on. This mystery status of vertical jump training has led to a tendency to seek out new, revolutionary exercises and products; a mystery has to have a crazy answer, right? Thus, we see bizarre products like calf isolators, jumpsoles, and vertimax, and there are plenty of programs offering “revolutionary training” from “vertical jump experts.” There is also a gravitation towards less familiar, less traditional exercises. Many athletes learn about plyometrics and think that this different type of training which is specific to jumping must be the answer. It makes so much sense when a person first hears about fast and slow muscle contraction to only train with plyometric drills. Or there is the opposite opinion that squats and power lifts are the only thing needed for an exceptional vertical. Supporters of this opinion base it on the fact that world class olympic lifters often have verticals of 36 inches or more. My goal is to eliminate the confusion with simple, factual information.The truth is that every athlete is different and will need to do training that fits his or her individual abilities. Many people are looking for one magical workout or even one exercise that will make them a superstar. That’s not the way it works; things are a little more complicated than that. However, if you understand some things about the human body, it can be easy to create an intelligent and effective training plan. I began sharing what I’ve learned with whoever I can, because I am yet to find a complete, accurate source of information available for all. Everyone wants money for their “secret breakthrough formula.” Quality jump training is not a secret or a mystery, and I do not believe an athlete should have to pay $40 for a list of exercises and a chart of numbers. I hope to equip you with knowledge that will help you train intelligently for the rest of your life. Yes, I do have vertical jump training programs and exercise videos available for free, but I also want you to understand the science behind the training.BASIC JUMP SCIENCEThe height a projectile flies is determined by the velocity of the center of mass as it leaves the ground. The faster the initial upward velocity, the longer it will take for gravity to decelerate the projectile, and the higher it will travel. In the case of a human jumping, the projectile is the body, and the initial velocity is determined by the acceleration of the center of mass due to the force generated by the body. If you want to increase your vertical leap, the goal is to increase the force that your body can generate. Simple enough right? Just lift weights, and your muscles will grow; your legs will be stronger, and you’ll jump higher. This is true to an extent, but you will likely discover at some point that jump training is not quite that easy. The truth is that there are three different muscle, tendon, and nerve abilities that contribute to jumping, or most athletic movements for that matter. The first ability is maximum strength; this is the largest amount of force that a muscle can exert. This is the most familiar muscle quality and the most commonly trained. It is increased by common resistance training, which most people are familiar with. The back squat is an example of a resistance training exercise used in jump training. The second ability is rate of force development, more simply stated as explosiveness. Muscles cannot instantly exert their maximum force; it takes a little bit of time to activate all the muscle fibers. That time is small, just a fraction of a second, but it is still longer than the time it takes to jump, meaning that all the force a muscle can exert cannot be utilized in a jump. This is the reason for the gap between strength and jumping ability. Consider this scenario… Let’s say Timmy weighs 150 pounds and can exert a maximum of 500 pounds of force on his center of mass (COM) in the range of the jumping motion. As Timmy begins the jumping motion, his body is not generating that 500 pounds of force yet. 2/100 of a second after his muscles began to develop force, he is putting out 150 pounds, and his COM begins to accelerate upwards. At 1/10 of a second, his legs are putting out 215 pounds of force, and his COM is accelerating faster. By 2/10 of a second, the force on his COM has grown to 350 pounds, but unfortunately his legs and back are fully extended; he’s done jumping. Timmy never got to use all his force. These force numbers are purely hypothetical, but 2/10 of a second is a common duration of the jumping motion. The maximum force an athlete’s muscles can exert cannot be generated in that time. The goal for athletes is to train to increase the percentage of their maximum force that can be generated quickly enough for use in jumping and all athletic maneuvers. This ability is improved by exercises that require fast muscle contraction; Olympic lifts (clean, snatch, jerk) and plyometric drills are the most common. Note though, that exercises that use fast movement do very little to increase the maximum strength of the muscle. Rather it is the ability of the nervous system to quickly stimulate muscle fibers that is the focus of this training. The third ability that contributes to jumping is elastic strength. This is the ability of muscles and tendons to store energy in a stretch and utilize it in the following contraction. This process, called the stretch-shortening cycle (SSC), is what causes a higher jump from an approach than from a standstill. (Quick note: Lengthening muscle contraction is called eccentric, shortening is concentric, static is isometric. The SSC uses all three in quick succession) The human body naturally uses a countermovement before powerful motions in order to take advantage of this elastic strength. When you squat down to jump or pull your arm back to throw, you are using elastic strength to add force to the motion. The trick is that the desired motion must immediately follow the stretch to prevent the energy from dissipating. To demonstrate this, perform a natural jump from a standstill and take note of how high you get. Then do a jump but pause for a second in the crouched position before exploding upward. The second jump should not be as high, because the energy from the drop into the crouched position dissipates during the pause. The term for the muscle contraction involving a stretch followed by fast shortening is plyometric. Exercises that use this type of contraction have been labeled “plyometrics.” This type of training is what increases elastic strength. Vertical jump training needs to be tailored to the individual strengths and weaknesses of an athlete in the areas that have been mentioned. Therefore, it is incorrect to offer a single program and guarantee a certain result to anybody who tries it. A basketball player who cannot squat his own bodyweight will hardly benefit from a plyometric program, and a bodybuilder who squats twice his bodyweight will experience little gain from adding 20 pounds to his max squat. An effective training plan must take into consideration all the facets of vertical jumping. That is why on my vertical jump training site I provide methods for evaluating yourself, so you know which areas you most need to work on. This is far superior to just giving you common exercises and assuming they will be effective.STRENGTH TRAININGStrength training has been dismissed by many when it comes to increasing jumping ability. Many people say that squats will only slow you down, weigh you down, and decrease your flexibility. This is simply wrong. How does one explain that Olympic sprinters can squat at least twice their own body weight? What most people do not realize is that there are different goals one can shoot for using different principles within strength training. There are lifters who can squat a ton but are not very good athletes, but this is because they do not train for athleticism. For athletes, especially those who wish to jump higher, the goal needs to be to get stronger and more explosive. The key to effective lifting is to apply that philosophy on every rep. This means applying as much force as possible from the beginning of your muscle contraction to the end, even if it is not at all necessary to move the weight. This will result in faster, more explosive movement. On every rep you complete in a workout, you should focus on being explosive. Try to throw the weight through the ceiling. Slow movement in lifting is for bodybuilders. They train for size and definition. The strength that bodybuilders gain is far less employable in sports. Take a look at the World’s Strongest Man competitions. The guys who compete in those may be big, but they’re nowhere near as big or chiseled as some of the professional bodybuilders. They train for practical strength, because they are athletes, not just masses of muscle. In my training programs, you will do some reps that are slow, but they will be slow because you literally cannot move the weight any quicker. You should never choose to move slowly. The smart first step in vertical training is to develop a base of strength. Squats and deadlift are the most fundamental lower body lifts. Strength training itself can yield wonderful results and will also maximize the effectiveness and safety of explosive and plyometric training.THE TRUTH ABOUT PLYOMETRICSPlyometrics are easily the most prescribed form of training for increasing jumping ability. They utilize the stored energy in an elastic stretch to add force to joint movement. This promotes increases in speed of force development and elasticity of the muscle-tendon complex, both of which are crucial to jumping. Therefore, plyometrics are excellent for increasing jumping ability. So why is it that many athletes see little to no gains from performing this type of training? The answer is that both speed of force development and elastic strength are limited by maximum strength. Think about this… Let’s say Timmy’s muscles can utilize 70% of their maximum force in a jump. Timmy does a successful plyometric program and increases that number to 75%. If he can only squat 100 pounds, will he see much improvement in his jump? No; he is utilizing a larger portion of his max strength, but his max strength is too small for that additional portion to mean much. Now consider elasticity. Think about a rubber band. Is a stronger rubber band made of more highly elastic material, or is it just thicker? It’s thicker. In the same way, muscles and tendons cannot just keep growing more and more elastic. But if they get stronger, (just like a rubber band gets thicker) and the level of elasticity is maintained, their elastic strength will increase. Therefore, developing maximum strength should be the first step in jump training. Almost all vertical programs available today focus on plyometrics; many completely eliminate strength training. A person who severely lacks speed of force development and elastic strength may see some results from this type of program, but you cannot reach your full potential without gaining strength. Also, it is far more common for young athletes to lack strength than lack plyometric ability. The muscle action used in sports and games during sprinting, cutting, and jumping is plyometric. Young athletes are constantly training elastic strength. On the other hand, how many middle school kids are in the weight room doing squats? A typical young athlete will see limited results from plyometric training, because there is very little strength reserve to draw from. The best approach to increasing vertical leap ability for a young athlete is to first develop maximum strength while continuing to engage in athletics to promote the transfer of strength to athletic performance. As a 13 year old, I added 12 inches to my vertical in about 7 months using only strength training. It’s possible that I could have also made gains using only plyometrics, but then I would have had no strength to use when I did more training in high school. Instead, I did have strength, and I increased my vertical another 8 inches when I was 15, with very little of the knowledge I have now. Exercises of all levels of intensity have been thrown into the plyometric category with little explanation of their differences. There are lighter intensity exercises like ankle bounces and line hops. These are drills that most athletes can do effectively without risk of injury. Drills like jump squats and bounding are of medium intensity. The two original plyometric drills, depth jumps and depth drops, are of the highest intensity. These exercises and their variations utilize the stretch reflex. Built into human muscles are devices called muscle spindles that detect the rate of change in length of a muscle. The stretch reflex occurs when the muscle spindle triggers a contraction of the associated muscle in order to return it to a given length. This is an involuntary neurological function demonstrated by the familiar doctor’s office procedure of tapping the knee to invoke a kick. The tap on the patellar tendon stretches the quadriceps muscle fast enough to activate a contraction. The faster that muscle length is changed, the greater a contraction the stretch reflex will cause. High intensity plyometric drills involve rapid lengthening of muscles that provoke strong reflexive contractions. When this involuntary neurological action is combined with voluntary muscle contraction, the force output is extremely high. Also, tendons contain a built-in device called a golgi tendon organ, which senses tension and sends an inhibitory signal to the associated muscle and triggers a contraction in the antagonist muscle, reducing the net force in the direction of joint movement. This helps precise motor control and also protects the joint. High intensity plyometrics lower the sensitivity of the GTO to allow a larger net force in one direction. It is common opinion that an athlete should be able to squat 1.5 times bodyweight before performing these high intensity exercises; muscles and tendons need to be well developed to support the extra force exertion. The key to a successful program is determining what combination of strength training and plyometric training will be the most effective. Again, this will vary between athletes, so it is necessary to evaluate strengths and weaknesses before creating a training program. Many products fall short in customization.FLEXIBILITYFlexibility is a crucial factor in developing jumping ability, specifically in the development of elastic strength. There are a couple reasons for this. First, jumping is reliant on the storage of energy in the muscle-tendon complex to add force to the various joint movements. If your muscle and tendons can’t stretch, they can’t store energy very well, and you will not get much from your stretch-shortening cycle. Increasing flexibility will allow for more energy to be stored in a stretch to be used in the following concentric contraction. Secondly, recall the golgi tendon organ mentioned earlier; it prevents high tension in the muscle-tendon complex that could cause injury. Obviously, you want to develop maximal tension for forceful movements. Muscles and tendons that are inflexible are more susceptible to injury, so the sensitivity of the GTO is higher. Increased flexibility leads to less interference in force development by the GTO. It’s important to note that there is a difference between static flexibility and dynamic flexibility. There is a limit to the amount of static flexibility that you want, because you want your tendons to spring back from a stretch not hold there. Athletes want tendons that are stiff, or resistant to change in length. A stiffer tendon is like a stronger spring. Dynamic flexibility is what is used for jumping. I use both static and dynamic stretching to increase flexibility, but once a good level of flexibility is reached, you can stop all static stretching. That is covered more on my training site. Some of you may think you are flexible; just know that there is more to flexibility than the sit-and-reach test. My training programs include some exercises that will show you if you are really flexible. WHAT ABOUT ABS?What is the contribution of abdominal strength to jumping? Some would say there is none, and they we would be wrong. Since the jumping motion does not include flexion of the torso, your abdominal muscles do not actually contribute force to your jump. What they are important for is creating stability. Stability a very important factor in jumping. You must have stability in your legs and torso for the purpose of transferring force. This is a hard concept to explain, because you can’t really picture force transfer, but I’ll do my best. When you jump, the force that sends your body upwards comes from the floor. This may sound incorrect. Your body generates force that pushes down on the floor. According to Newton’s 3rd law, the floor will push back with the exact same amount of force. Imagine if you ran up to jump, but the place where you planted your feet was a trap door. You would push down, but you would not go up because the trap door would collapse instead of pushing back like the floor would. Now, knowing that the force that propels your body comes from the ground, it makes sense that the force has to be transferred through your legs to your center of mass, which is in your torso. For this to be done effectively, you have to joint and core stability. If your ankles, knees, or hips are wobbly, energy will be lost. This is why an ankle or knee sprain can continue to limit your athleticism even after the pain is gone, and your muscles are back to full strength. Some other examples… try to do a pushup with your hands planted on an exercise ball. The ball creates instability, your arms will wobble, and energy is lost making the pushup quite difficult. Or imagine trying to jump on ice. The ice creates instability, so your jumping ability is limited. If your core is unstable, you will not be able to apply force to it to propel it into the air. Imagine trying to throw a big cube of jello up into the air. You couldn’t get it very high, because the jello is unstable. Put that same cube of jello in a pan, and you will be able to throw it much higher despite the extra weight, because the pan makes it stable, allowing you to apply force to it. In the same way, your core must be solid for you to apply to it the high amount of force required to send it high into the air. Try feeling your abs while you jump; they naturally flex quite hard to make your torso rigid. Most athletes will have enough core stability that it won’t limit them in a movement like a standing jump. But in sports, you are going to want to be able to maintain that core stability in all kinds of positions, moving in all directions, and with contact from other players. Therefore, it is wise to continue increasing core strength throughout your entire athletic career.MUSCLE FIBER TYPESYou may have heard about fast and slow twitch muscle fiber. You may have read that only fast twitch fibers are used in jumping and sprinting; you may have read that getting faster or jumping higher is not very possible unless you are one of the people blessed with a high percentage of fast twitch fibers. Do these people have an advantage? Yes. Is that the primary factor affecting athleticism? Absolutely not. Those who are not as gifted genetically surely should not throw in the towel on jump training or becoming a great athlete in general. There are three types of muscle fibers, type I slow twitch, type IIB fast twitch, and type IIA, which are fast but not as fast as type IIB. The common misconception is that type IIB fibers are the only ones that are used for explosive movements like jumping. What needs to be understood is that, although type I fibers are not as fast as type II, they still reach full contraction force in less time than it takes to jump and, thus, are fully utilized. The much larger factor in explosiveness is the speed at which groups of fibers called motor units are stimulated by the nervous system. The activation of the motor units is the process that takes longer than the jumping motion and limits the amount of force put into explosive movements. Therefore, it is far more important to train the nervous system to excite more motor units faster than to have those motor units be made of fast twitch fibers. Training explosively is what increases this ability of the nervous system. In addition, although muscle fibers to not completely transform from one type to another, your body does slightly alter the behavior of muscle fibers based on demands. If an athlete trains using slow movements, his or her fast twitch fibers will act more like slow twitch. Likewise, using maximum speed movements causes slow twitch fibers to act faster. Therefore, please do not feel like you have no chance of becoming a great athlete because you are not as genetically gifted as some may be. Take it from me; genetically, I’m fairly average, but I am certainly an above average athlete. Effort and intelligence will get you far in sports training and in life.I believe I have given you enough information to help you make effective training plans on your own. However, I realize that many readers are looking for actual jump workouts, and also many athletes need instruction in the correct execution of exercises. I created my own jump training site with multiple program options and exercise videos to try to meet this need. I recently decided to make this site free for everyone. I hope it is helpful to you.

Daniel Back is an aspiring athlete and trainer. He has personally reached a 43-inch vertical and created a site called Free to Fly, so he can help others increase their athleticism as well.
seo consultant

Top 5 Things To Look For In A Vertical Jump Program

admin — Mon, 16 Nov 2009 05:15:40 +0000

If you’re looking to improve your basketball skills and want to jump higher or even dunk, vertical jump programs can help you out. Which jump programs actually deliver the goods though? There are so many different ones out there, and most of them make claims that they can’t back up. If gaining 15 inches to your vertical without was really as easy as some programs make you think, wouldn’t everybody be dunking by now? So how can you find a really good vertical program?
Here are the 5 things you should look for in a vertical jump program.
1. Uncomplicated instructions
It’s important that you can understand what the creator of the program is talking about. It shouldn’t matter if you’re a beginner or a professional, the program should be easy for anybody to start doing without a glossary of complicated terms and words.
2. Plyometrics and weighlifting workout routines
Only programs that have plyo and weight workouts are helpful. If the product you’re looking at doesn’t have these things, there’s no way it can help you jump higher. Plyometrics is all about explosive movements, which is something you’ll need when you try and dunk.
3. Customizable workouts
All athletes are at different stages, and what might work for you probably wouldn’t work for someone else. This is why it’s very important that a program has enough workouts for beginners, intermediate and advanced ballers. That way, if you’re really good at plyometrics workouts, but you’ve never lifted weights in your life, you can create a special workout made up of the exact programs that you need.
4. Improves overall strength and speed
If you can jump higher, you should automatically be stronger and faster, so if you’re only able to jump an inch or two higher, the workout system you have is probably not helping you get stronger or faster.
5. Be Affordable
You shouldn’t have to spend an arm and a leg just to jump high! There are some workouts out there that are worth the money, but very few of them actually are.
If you can find all five of these things in a vertical jump program, it’s a good one, and you should try it out.

web security

Could This Be The Best Vertical Jump Exercise?

admin — Fri, 13 Nov 2009 05:34:51 +0000

Athletes often wonder what is the most important exercise to increase vertical jump. In this article I’m going to discuss one vertical jump exercise that is considered by some to be the single most important exercise for increasing your leap.
These exercises come in many forms ie. plyometrics and/or weight training. One effective jump exercise involves plyometrics and an exercise known more commonly as a “depth jump”.
Why this exercise results in a significant increase is because of what the exercise is targeting. The depth jump has the capacity to overload the “falling” portion of your jump, more so than any other program.
This workout requires you to increase your ability to stop, your ability to power jump (explode) back up and the overall ability to increase your power output by harnessing the elastic energy of your muscles and tendons. You may be familiar with this exercise and are already using it in your jump workout.
However, if you have never heard of the depth jump and are eager to start implementing it into your program it is a relatively simple but very effective exercise.
It simply involves stepping onto a box of a particular height drop off and immediately when you make contact with the ground you do a vertical back up as quickly and as high as possible.
This simple exercise is one of many jump exercises to incorporate into your training workout.
If you are serious about increasing your leap you need to find the right program that will meet your needs.
The best program for you will be able to be customized to your own individual and athletic needs and circumstances. Programs customize their workouts differently. One may concentrate on an individual’s weaknesses, while another program will customize its program through performing repetitious exercise.
The best program will be able to customize your workout precisely according to your needs and not someone else’s. It will also be able to individually take into account your weight, your height, your health, your fitness level and ultimately, your jump goal.
It will also offer multiple different training levels. The best program will increase your jump strength through both weight training and plyometrics.
I’ve briefly discussed what the best program should contain. Let me know touch on what it should never contain:
1. Outdated information from someone who has no experience in the industry
2. The same exercises that you used when you were 10 (years out of date)
3. Exhaustive sets and reps of the same vertical jump exercises over and over again.
4. Overtraining. Do not do a vertical jump workout every day.
5. Squat overtraining.

I have conducted an honest review of all vertical jump programs and workouts which claim to give almost miraculous vertical results. Read my vertical jump review now at http://www.Increase-And-Improve-Vertical-Jump.com
WP Autoblogging Plugin

Access The Vertical Jump Secrets Of The Highest Jumpers

admin — Thu, 12 Nov 2009 05:39:59 +0000

Many athletes have a lot of trouble increasing the power of their one-legged jump. This article will reveal the trick to harnessing your horizontal momentum fast with an easy exercise to increase vertical jump.
Athletes consider a large vertical leap very important in giving them numerous athletic career choices. In fact, your size of your jump is one of the key things that scouts take into account when looking to buy professional athletes for their teams.
It is not unusual for one athlete to be able to jump high off one leg, while another athlete will experience much more momentum with the other leg.
Maximum downward power, however, is always achieved with two legs. The trick is being able to achieve this same momentum by jumping off one leg.
The key is to do some practice. The next time you’re at your basketball court, run as fast as you can to the free throw line and then jump up with just one leg. When you have done this mark in some way exactly where your feet landed on the ground.
You will notice a difference from the free throw line to where you landed. The key is to minimize this distance to not waste any part of your vertical. When this exercise gets easier you can try doing it with a two legged takeoff which is even more powerful.
Toe raises will also build up your calf muscles. It is a very easy exercise to perform. All that is really required is to stand on your toes, one at a time or simultaneously with both legs, and then pull down and repeat the exercise. Best results are achieved if you do this workout slowly.
If you are serious about increasing your jump you need to find the right program that will meet your needs.
The best program for you will be able to be customized to your own individual and athletic needs and circumstances. Vertical jump programs customize their workouts differently. One may concentrate on an individual’s weaknesses, while another program will customize its workout through performing repetitious exercise.
The best program will be able to customize your workout precisely according to your needs and not someone else’s. It will also be able to individually take into account your weight, your height, your health, your fitness level and ultimately, your vertical jump goal.
It will also offer multiple different vertical jump training levels. The best program will increase your strength through both weight training and plyometrics.