Vertical Jump Manual » Vertical Jumping

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
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Increase Vertical Jumping â Is There a Right Program For Me?

admin — Fri, 15 Jan 2010 05:03:01 +0000

So you want to increase vertical jumping? Well, good news first. There are a lot of different programs out there to help you achieving this goal. The bad news is to figure which one is going to be the best program for you.

To increase your vertical jumping you want to focus on training your explosion rather than endurance. This will allow you to eventually maximize your jump potential.

The skill sets you need to increase vertical jumping can be broken down into nine categories: strength, quickness, neurological recruitment, fuel, stability & balance, form & flexibility, body composition, hereditary factors. With so many different aspects it is crucial that you do your research properly to avoid picking up the wrong method for your needs, which might result not only in de-motivation and frustration but also in serious injuries.

It is crucial that you take a rain check on your very own circumstances to choose the right program for your needs. The very first and most important starting point is to answer you two questions:

âWhat are my personal circumstances?â and âWhy do I want to increase my vertical jump?â

Regarding your personal circumstances think of questions such asâ¦

Now to the reasons why you want to work on your vertical jump in the first place. Do you want to increase your vertical jumping becauseâ¦

Asking yourself these questions will help you to set the basic parameters for discovering and choosing the best program to increase vertical jumping.

For a wealth of information on things such as how to add those missing inches and how to get an effective training plan in place, be sure that you get reading on how to increase vertical jumping!
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Vertical Jump Report – Luke Lowrey Vertical Jump Report Review

admin — Fri, 18 Dec 2009 05:24:04 +0000

If you want to become the most explosive, powerful, and dominating athlete as you can be, then you will definitely need to learn how to jump higher. If you want to learn effective tips and methods that will significantly increase the height of your jump, then you better get a copy of the Vertical Jump Report from Luke Lowrey. This report will enable to you learn how to effectively and easily increase the height of your vertical jump. Click Here For Vertical Jump Report Instant Access Now!While most people think that jumping higher is only all about physical fitness, the Vertical Jump Report sheds new light in your efforts to learn how to jump higher as it emphasizes how math and science works together to help you choose the vertical system that will best work for your needs. This 46-page report will give you a closer look of the math and physics behind the different techniques that can get you to jump higher.Both experts and professionals agree that this report gives readers an overview of the most advanced technology in vertical jumps. Others refer to it as the defining point between the performance enhancement of yesterday and tomorrow. This report will not only help you jump higher rapidly, it will also show you tips that can help you achieve a higher jump height easily. It also emphasizes that jump higher training programs and workouts must be 100% personalized for them to be effective. This report will guide you so you can determine the appropriate number of repetitions and sets you will need to make to get the most out of a certain jumping exercise. Of course, the number of repetitions and sets will be based according to your own personal needs.To keep you from falling prey to scams, the Vertical Jump Report will give you hidden secrets behind various vertical jump programs that you might have tried and have only proven to fail you. It is your quick and easy guide to jumping higher.

This author writes about How To Jump Higher Tips at Exercises To Jump Higher
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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 Jumping Exercises â 3 Great Exercises to Increase Your Vertical

admin — Tue, 08 Dec 2009 06:42:47 +0000

The right vertical jumping exercises can really help you jump higher if you perform them correctly.Â Often people do the right exercises, but they do them wrong.Â Here are three great exercises to add to your vertical training. Â Power Leg Presses â Add weights to a leg press machine.Â Put feet far apart and high on the plate.Â Bring it down slowly until your knees are even with your chest.Â With great quickness and force, push the plate back. Make sure the motion is quick but steady.Â Do not go slow.Â Let muscles rest between sets.Â Do 3 sets of 8 repetitions.Dead Lifts â Of course you are going to work on legs in your vertical jumping workouts.Â Did you consider that your lower back and erector muscles are important too?Â The strongest muscles in your back are the erector muscles. Vertical jumping exercises should include strengthening this area. While holding a weight bar, arch your back and bend your knees.Â While holding the bar, bring yourself up. Lower the bar back down slowly. Perform the first 3 sets of 6 reps steady but fast. Rest between sets. When you do the next set, do it slowly to feel your muscles flex fully.Medicine Ball Dunk – Act as if you are going to slam dunk.Â Instead of using a basketball, use a heavy medicine ball.Â Amplify the movements as you reach for the rim.Â Just donât dunk the medicine ball!Â Push yourself.Â Do this until you are too tired to perform it properly.Increase your vertical jumping by adding these three exercises with other jumping exercises.Â Â Donât waste your time or energy.Â Make sure you know how to do them correctly.To get the most out of your vertical jumping exercises, you should think about a jumping program.Â The good ones can help you in every area critical to improving your jump.Â The best ones even have a mentor to make sure you are doing everything right.

To learn more about how to increase your vertical, click here. You will find more vertical jumping exercises and learn about a jumping program that combines all the aspects to make you jump higher than you ever thought possible.
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The Jump Manual – How To Improve Vertical Jumping

admin — Sat, 05 Dec 2009 06:31:09 +0000

Every one of us can jump, everyone can do it, but not every one can do it very well. Jumping in sports like basketball, gymnastics, high jump and many others matters a lot in one’s performance and success in competitions. How to improve vertical jumping includes many factors. It starts by knowing and assessing what you can do. In this way you will know how far you can go and how much work you will need to do. By knowing your capacity to jump, you know what needs to be done and how you can achieve it. Click Here For The Jump Manual Instant Access Now!Now that you have assessed yourself and ability to jump, you can further go on with necessary activities in how to improve vertical jumping. Strength takes an important role in the quality of your jump. Do exercise that will strengthen your calf and quadriceps muscles. This is where you get your strength from in order to jump higher, so focus on these muscles, strengthen them. Weight Training can also make a difference in your jump. This is one way of having an improved vertical jump. Exercises that can be included in this training are wall sit wherein you have to sit, with your back against the wall. Make sure that your quadriceps are at a 90 degree angle, positioned parallel to the ground. Leg extensions are a good way to strengthen those quad muscles, in this exercise you sit on the floor, while your legs lift weights up and down.Constant jumping can help as well. Jump and jump as long as you like. In this way you know how high you can jump and how much you need to work on still. You can jump using a rope or jump on the stairs back and forth. It is still considered one of the most effective ways in improving vertical jumping. Stretch those muscles, flexibility is one way of jumping higher. Speed can make a difference as well. Do exercises to increase your speed and endurance as well.Do exercises for your whole body, putting a particular attention to the strength of the leg and midsection. How to improve vertical jumping takes a lot of effort, training and discipline. You cannot achieve improved vertical jump overnight, you need to work hard to achieve your goal. There are techniques that can also help in your jump. Think it over and plan what you need to do to improve your jump.Click Here For The Jump Manual Instant Access Now!

This author writes about Gain Inches on Vertical Leap at Learn How To Jump Higher.

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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!
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Double Your Vertical Leap – Vertical Jumping Training

admin — Fri, 27 Nov 2009 06:30:16 +0000

There are many different ways for you to double your vertical leap. A vertical jumping training is recommended if you want to increase the height of your vertical jump. However, many people fail at realizing the expected results of their jumping training programs, and most of these people have no clue why they are not able to significantly improve their vertical jump.Click Here For Double Your Vertical Leap Instant Access!People typically use weight vests or ankle weights while performing plyometric exercises or agility drills. They believe that doing so will help a lot in significantly increasing the height of their vertical leap. A vertical jumping training might also recommend this kind of routine but there are those who ask why they are not seeing improvements in the height of their jump.One reason could be is that they have placed the weight vests or ankle weights in all the wrong locations. It is important that you know where to strategically place weight vests or ankle weights while performing drills and exercises that involve plyometrics and agility. The use of ankle weights is only recommended for leg raises and similar exercises. Those who use weight vests during plyometric training are in for a surprise. Depth drops, depth jumps, ankle bounces, tuck jumps, lateral cone hops, and mini bounds are some of the many plyometric exercises that need to be performed quickly to become effective. Weight vests can only slow you down so wearing them is not recommended for the aforementioned exercise. If you want to use weight vests to enhance the results of your vertical jumping training, you will need to be selective with the kind of services where you will use them in. You will only need weight vests for exercises like squat jumps, box jumps, lunge jumps, jump squats, and double-leg bounding. If the focus of your training is speed, you no longer need to supplement it with weights.Click Here For Double Your Vertical Leap Instant Access!

This author writes about How To Make Yourself Jump Higher at Jump Higher Run Faster.

Double Your Vertical Leap – Improve Vertical Jumps

admin — Thu, 26 Nov 2009 07:23:58 +0000

Athletes are always in the process of developing their game. They are always looking for exercises that improve vertical jumps because this can significantly upgrade their skills. Exercise, by far, appears to be the best way for athletes to enhance their performance. Click Here For Double Your Vertical Leap Instant Access!There are lots of exercises than can help improve vertical jumps. The question is whether or not athletes observe them properly and do them regularly. It also helps to start each training session with a good muscle warm up and leg stretches. Another thing that athletes must remember in improving their vertical jump is the whole objective of the training program – building muscle fiber. This is best done through explosive stretching and jumping exercises. Cardiovascular conditioning is also valuable to increasing the height of your vertical jump. Jump ropes are easy yet rewarding ways of conditioning your cardiovascular system. Sprinting is also a great exercise that can help develop your muscles so you can jump higher. Explosive jumping exercises are also popular ways of improving vertical jumps. These can be performed in the comfort of your home. However, experts recommend the use of mats for safer landing and boxes for better muscular enhancement. There are also special shoes made to help improve the results yielded by explosive jump exercises. These exercises not only develop your leg muscles, but other muscle groups in your body as well. There are many other ways to improve vertical jumps. Do not be surprised if your results are unlike the others because we are all different. What is important is that we are able to develop a vertical jump training program that can best answer our needs. It is also necessary that we regularly and properly do the different exercises included in our routine. And do not forget to eat well balanced meals and drink lots of water.Click Here For Double Your Vertical Leap Instant Access!

This author writes about Secrets To Jumping Higher at Learn How To Jump Higher.

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The Jump Manual – Vertical Jumping Drills

admin — Wed, 25 Nov 2009 08:15:11 +0000

Athletes like basketball players want to perform better and jump higher. There are a lot of things that one can do to improve vertical jumping. One of these things is vertical jumping drills. Some may find it difficult to do but once you know what you want, what you need and what will best work for you, then you are off to go. These drills can do a lot in improving one’s performance and jump. Click Here For The Jump Manual Instant Access Now!What you need in vertical jumping drills varies. It is either you can do it with balls, platforms, stairs but with a common goal of improving your vertical jump. Before you start doing the drills, remember to have warm up exercises first to avoid injuries. In this ways you can prevent damage to your muscles. Stretching matters a lot in your flexibility which makes a lot in vertical jump.Strength is much needed to your vertical jump. Improve your leg muscles especially the calf and quads. You can have skipping and sprinting exercises to increase your vertical jump performance. The stairs is one of the best things that one can use. Running back and forth using the stairs can yield good results.Jumping is a good drill itself. Practice jumping. You can practice double, elevated and explosive jumps everyday to achieved the vertical jump that you have been working hard on. Rest is also important. Your body also needs rest. Avoid overworking your muscles for it can lead to injuries or damage to your muscles. Know when to work and when to rest.You can do much to improve your jump. Vertical jumping drills will help a lot to achieve your goals. Start doing it now and see if it will do much for you and your jump. Increase your jump with these drills and see the improvement in your jump. Do it everyday but do not forget to rest.Click Here For The Jump Manual Instant Access Now!

This author writes about Exercises To Make You Jump Higher at How To Run Faster And Jump Higher.

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