Soccer Fitness

Are you serious about your vertical jump training?

Correct training to increase your vertical jump is very COUNTER INTUITIVE.

The vertical jump is an explosion caused by the sudden tightening of fast twitch muscle fibers.  Because of this, vertical jump training is “anaerobic.”  All too often athletes are training in a way that endurance].

How is training different for the two?

Basketball players have been told that long distance running would increase their vertical. This is huge mistake. Running long distances like that can make your vertical jump to plummet.

Sprinting, like jumping is a more anerobic exercise.  sprinters] running the 2 mile run as part of their training for sprinting? NEVER! Then why do so many vertical leap programs have us PACING ourselves during our vertical leap training workouts?

NEVER NEVER NEVER PACE YOURSELF [WHILE!

You have seen it before. Athletes running up and down stairs or out of breath from doing speed ladder drills. Or maybe get done jumping rope for 20 minutes and you are worn out.. you are going to say to yourself, “Now that was a hard workout, certainly that will increase my vertical.”

This is not explosive training, so they are NOT going to see results in explosive moves. I assure you, they will not be satisfied. You must train for explosion and not endurance to increase your jumping ability.

“Explosive” training will feel awkward at first.  You don’t end up with the same burn as training aerobically.  In a few ways explosion traing is easier, it just requires a great deal more focus and short term effort.

99% of all athletes [that follow these suggestions incredibly soley by decreasing repetition and increasing intensity.

Doesn’t doing less to get more results sound like a winning combination?

To get the most out of your vertical jumping exercises, you ought to think about a vertical jump training program. Check out these Vertical Jump Program Reviews to check which are rated the best and to get more information on Improving Your Vertical Jump.

People involved in sports, in particular basketball, football, soccer, and volleyball, are frequently interested in finding a way to improve their vertical leap. There are many exercises and programs existing that are specially intended for improving a person’s jumping ability. Before starting any of these programs though, an athlete ought to at least be in good general physical shape. Here we go over a few exercises that you could start with before starting a training program. These will help get you started.

Warm Ups
Before beginning any exercises, you need to warm your muscles up. Jog around for ten minutes or run up and down the stairs for a while. It is also a good idea to stretch your muscles prior to beginning your exercises. Warming up before doing exercises helps you improve muscle fibers that are used during the jumping process.

Skipping Rope
Skipping rope is an exercise that is often overlooked, and shouldn’t be, as it will contribute to increasing the strength of your legs. It also helps maintain excellent cardiovascular condition. Perform this exercise for fifteen to 30 minutes on a regular basis.

Knee Raises
Grab an overhead bar firmly, with your arms about shoulder-width apart. Hang from the overhead bar, with your arms fully extended and knees bent slightly. Holding this position, slowly raise your knees towards your chest. Squeeze your stomach muscles during this process. Maintain this position for a few seconds, before lowering your legs back down. Repeat this five times.

Knee Bends
One of the best ways to improve your leg strength is with knee bends (also called squats). Stand in an upright position – straight, with chest out and with your back straight. Proceed to bend your knees slowly, maintaining a straight back. Crouch, in a slow movement, to the maximum possible extent. Repeat this process 20 times.

Toe Touches
Stand straight. Bend from the waist while keeping your legs straight. Continue bending down as far as you can go while trying to touch your toes with your fingers. Maintain this position for a couple seconds. Do this exercise slowly and do not “bounce” while trying to touch your toes. Do this 30 times.

Sit-Ups
Sit-ups will help improve your vertical leap. Begin with with your back flat on the floor, with your legs bent at the knees, and your feet flat on the floor. Place you hands behind your head. Now, curl your shoulders off the floor, in a slow movement. Continue to bring your body to an upright position. Try to not “pull” on the back of your head with your hands. Concentrate on making your stomach do the work. Exercises for your midsection are important for all physical activity as your ultimate all around strength and flexibility start here. Repeat this 10-20 times.

To get the most out of your vertical jumping exercises, you should consider a vertical jump training program. Check out these Vertical Jump Program Reviews to see which are rated the best and to get more information on How To Jump Higher.

If you’re wanting to improve your basketball skills and would like to jump higher or even dunk, vertical leap programs can give you the boost you need. Which of the programs in reality deliver the goods though? There are quite a few different products out there, and some of them make claims that may not be achievable. If adding over 10 inches to your vertical jump was really as easy as some programs lead you to believe, wouldn’t everyone be dunking by now? So how can you find a really first-rate vertical program?

Here are the 5 things you should watch for when reviewing vertical jump programs.

1. Easy to follow information
It’s imperative that you can comprehend what the inventor of the program is discussing. It shouldn’t matter if you’re a beginner or a professional, the program ought to be easy for anybody to use without a glossary of complicated words.

2. Plyometrics and weighlifting workout routines
Programs that include plyo and weight workouts produce better results. If a product doesn’t have these things, there is no way it can help you get the best results. Plyometrics is all about explosive movements, which is something you will need when you try and dunk.

3. Customizable workouts
All athletes are at different stages, and what might work for one person may not work for someone else. That is the reason it is extremely important that a vertical jump program has enough workouts for beginners, intermediate and advanced ballers. That way, if you’re advanced in plyometrics workouts, but you’re a beginner to lifting weights, you can alter you workout to the exact exercises that you need.

4. Improves overall strength and speed
The program should not only help you jump higher, it should automatically make you stronger and faster as well. So, if your vertical jump only improves by a couple inches, the workout system you have is probably not helping you get stronger or faster.

5. Be Reasonably priced
You should not have to spend an arm and a leg just to jump high! (After all, how high can you jump with just one leg (ha ha)? Some workouts are worth more money, but none of them should cost five times what the others charge.

If you can find all 5 of these items in the program you are considering, it is probably a good one, and one that ought to produce results.

To get the most out of your vertical jumping exercises, you ought to consider a vertical jump training program. Check out these Vertical Jump Program Reviews to see which are rated the best and to find more information on Improving Your Vertical Jump.

So you want to know a few good vertical jumping exercises? There are quite a few out there. These will give you a good basis to start from. Ensure that you follow the movements correctly. Many people perform the right exercises, but they don’t do them correctly. Start with the exercises we outline below and you will have a good foundation for improving you vertical leap.

Numerous people wrongly think that it is only the leg muscles that need to be developed to increase your vertical leap. Your lower back and erector muscles need to be strong as well. Many of the back muscles are heavily involved and require strengthening as well. Vertical jumping exercises should include working on this area. Which brings us to our first exercise.

Dead Lifts

A good exercise to start with is the dead lift. Arch your back, bend your knees while holding the weighted bar. Bring the barbell up until you are standing erect with the barbell hanging across your thighs. Slowly lower the weight back down. Perform three sets of 6-8 repetitions. To steer clear of injury, do not jerk the bar, but perform the exercise quickly and steadily. Take a rest. Do one last set in a much slower way this time.

Leg Presses

A second exercise that can help develop your vertical jump is leg presses. Load a leg press machine with weights. Situate your feet high and away from you. Let the weight to come down as far as you can and then, pretending like you are jumping, push the weight back up quickly. It’s not about the slow and steady here. Jumping is an explosive move, so you need to do this exercise in an explosive manner. Repeat this exercise six times – and perform five sets. Take a short pause between each set.

Medicine Ball

Finally, use a heavy medicine ball in place of a basketball. Acting like you are trying to dunk the ball, jump with the medicine ball in the direction of the rim. Embellish the movements and reach for the rim. This will help strengthen all the muscles you will be using when you slam dunk for real. As with the leg presses, make sure to be explosive when you perform this exercise.

These three exercises are merely three of scores that can help enhance your vertical leap and learn how to jump higher. As you progress, include additional exercises to your routine. Keep in mind that correct form is just as critical as the weight and the number of reps.