The Vertical Jump

 

Being able to vertically jump higher than a competitor is very important in every sport today. In football, wide receivers compete for a ball that is thrown up for grabs to prevent interception. In basketball the ability to jump vertically can make the difference between winning and losing. In baseball, an infielder can prevent a batter from making or advancing bases. And so it goes on and on in every sport.

Increasing your vertical jump is something you work on in the off-season. The soreness that will accompany the appropriate strengthening programs is not something a player wants to bring to the game during the season. Many training coaches offer unique programs to improve the ability of their players to increase the distance of the vertical jump.

The non-professional athlete is more than likely not going to complete a program created for professionals because they will not have the dedication and do not have a coach that will make certain they complete the program. They are unlikely able to dedicate the time for a strict workout schedule, special diet, and spending hours at the Gym.

There are many programs available to the non-professional athlete and all might help you gain 10 or 15 inches to your vertical jump. The Jump Manual is a program that most anyone can complete and gain as much as 44 inches to their jumping ability. It is explained in an easy to understand manner and guaranteed to increase your jumping ability if you follow the simple directions. It is a comprehensive program that covers all facets of strengthening your legs.

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2 Ways to Help Improve Your Vertical Jump

 

Shaq, Lebron James, and the famous Michael Jordan are all icons to those who want to learn to slam dunk! Here are ways to improve your vertical jump that you can do easily and see progress!

First, you need to strengthen your muscles then you need to increase your speed. This can be done through many different kinds of exercises, but these two seem to be very effective.

Calf Raises

Stand with your feet together raising your heels off the floor and placing all your weights on your toes. Raise your heels up a few inches, slowly for three seconds, until you feel your calf muscles being stretched, then go back to starting position for three seconds. Gradually increase weight on your calved with 5-10lb dumbbells.
Do 20 reps

The explosive strength exercise is next. This is an exercise that will help your thighs and help your speed.

Chair Squat

Put a chair behind you, put your feet in a wide stance, and slowly squat until your bottom touches the chair, then quickly jump up and land softly into squatting position again.
Do 15 sets.

Do these exercises and it will help you improve your vertical jump!

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Jumping high

Vertical Jump

Jumping high is a skill many people would like to achieve. You don’t have to be a football or basketball player in order to need to increase your vertical jump. Some people would just like to be able to jump high because it means behind that jump is power.

Ultimately you need power to jump and achieving this skill that can be improved through exercise and endurance. The first step is to simply close your eyes and visualize yourself jumping with power. Imagining yourself jumping high into the air is just as important because you are more likely to improve your jump if you mentally exercise those images.

In addition, you can increase your vertical jump by increasing your strength as well as your speed. You should realize that the faster and stronger you are, the more powerful of a jumper you can become. Because of this, it is important to develop your speed through regular running and develop your strength through lifting weights, focusing on the building your leg muscles through squats and lunges. Your quads are important muscles to help you jump and doing regular quad exercises will help increase your power.

Plyometrics are exercises that involve jumping drills. They combine speed and strength and will strengthen your jump. These exercises will get your heart rate up, thus increasing your endurance.

Another step is to focus on getting momentum through your arm swing. Many people do not realize how much power can be used just through their arms. Concentrate on swinging your arms up fast as you jump.

If you focus on speed and strength, you will be able to jump higher. The key is to practice these physical and mental exercises frequently, and you will be jumping high in no time. Click here to get the best jump traning.

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A guide on how to dunk a basketball

Dunking a basketball is an awesome maneuver, partly because a few players can really do it. If you are able to slam dunk a ball then it is a great achievement. There is no play in sporting activities that rivals the slam dunk for crowd pleasing action and absolute athleticism. Dunking needs a combination of vertical leap ability and satisfactory body height. The player should jump a minimum of 10 feet and 6 inches to get the ball above the rim. Here are important steps on how to dunk a basketball

1) Enhance your vertical leap

Increasing your ability to jump high is an essential variable in dunking a ball. You can enhance your vertical leap by performing leg strengthening movements and regular jumping practices. Therefore, regular physical exercises will increase you ability to perform a successful dunk. Doing squats and calf raises also helps in gaining the necessary inches.

2. Strengthening your muscles

You muscles must be flexible and strong enough to execute a dunk. The hamstring and quadriceps have to be stronger. Tighter hamstring impedes the extension of the knee when jumping. Running the stairs helps in developing hips, quadriceps and calves which really assist when you are performing the dunk. You also need to work on your coordination for a better performance.

3. Jump at the court

Jumping across the entire court and going back helps a lot. You can try 3 laps or even more. Ensure you are able to touch the net while jumping. Practice doing it several times. Target the rim and make sure you are able to touch it time and again.

4. Practice holding the ball

The ability to palm the ball makes it simpler to slam dunk since it is a bit easy to stretch a single arm high than stretching both arms. If you are unable to palm the ball then you should practice placing the ball in the middle of your hand and whip it in the air to prevent losing control of the ball as you dunk.

5. Begin with an adjustable height net

If you have an adjustable basket, you should lower the height to get a feel of dunking. Raise it slowly to the normal height and continue improving. This will help you identify your weakest points.

6. Dribble towards the net hastily

Dribble then take the required double steps while holding the ball in your hand. Jump very high after your subsequent step, extending your arm above the rim and slam the ball over the net. Avoid hanging on the rim except if there is a risk of landing on someone.

You should practice dunking using a small- sized basketball to perfect your skills. Be prepared for the ball to return and hit your face, fear of being hit by the ball might affect a person’s dunking ability.

7. Be determined

You are likely to embarrass yourself in your initial few attempts to dunk. However, keep trying and you will be impressed with your performance. Celebrate your dunk as you go back to defend. Make it obvious that it neither your first or last dunk.

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How to jump higher in basketball through work out routines

The main aim of jumping higher in a basketball game is so as to increase your efforts in making a shot, dunk, or a rebound. A number of athletes know the importance of jumping higher in their game which is why it is important to have the necessary information that is required for them to be able to perfect this skill.

There are plenty of exercises that help the athlete to make a higher jump. A variety of exercises have also been invented in order to help work the various muscles groups. When you stick to just one kind of exercise, you will only condition your muscles to perform one kind of physical exertion.

The following are some of the exercises that you can engage in order to help you jump higher:

1) Power Skip
This is an exercise drill that specifically works to make the calf and the hip muscles act explosively. This is a very simple exercise in which you raise one leg when you skip. The leg should reach your chest while your arms are swinging.

2) Rim jump
This is an exercise that targets particular muscles that are useful in jumping. In order to perform this exercise, you have to have a specific high target that you want to reach. Once you have identified the object that you want to reach, you should jump as high as you possibly can and try to reach it. This routine should be repeated several times in order and try to reach the object with just one hand.

3) Ankle hop
Most athletes prefer this exercise routine because it is the least complicated of them all. This exercise focuses on the calf muscles and in order to give them that explosive action.
The exercise is done by simply straight on your legs. Utilize your calf muscles to jump as high as you can. Always jump upwards instead of vertically.

4) Double leg hop
This exercise can somewhat be compared to the split leg; the only difference is that you have to use both your legs when you are hoping. Your knees must be bent as you leap. Try and concentrate as much effort as possible on your leaps.

5) Split leg hop
Unlike the double leg, this exercise aims to work the muscles on a single leg at a time. In order to perform this exercise, all your weight should be on one leg as you leap. Remember to protect your knee joint by slightly bending it as you do the leaps.

6) Laundry jump
This is a great way to improve your jump by improving the lateral movements. This is a very simple exercise that does not require much. All you have to do is to place an object about 24 inches high and try your best to jump laterally over the object. Jump as high as you can each time you jump over it.

Tip

Try as much as possible to be intense in your work out routines. This will help you to strengthen your jumping muscles and improve your vertical jump. click here to get the best bastketball jump traning.

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How to Increase Your Vertical Jump

The vertical jump is one aerobic activity that gives you an edge in several physical competitions. Almost all ball games from basketball to volleyball, football and athletic field events among others require the ability to leap as high as possible from the ground in the shortest amount of time. Reaching your highest potential vertical jump requires consistent exercises to induce easy muscle stretches and rapid burst contractions, commonly called plyometric exercises, coupled with the requisite weight training. Most of these training are detailed in the jump manual training available at jumpmanual.com. The result is limited body mass with strong leg muscles and enough strength to accomplish the vertical jump. To increase your vertical jump, consider the following activities:

Aerobic exercises

To begin with, vertical jumps, like taking a basketball dunk, are often performed in the middle of a game tussle by which time you will have expended most of your energy. Your cardiovascular system must be in a position to accomplish at the moment of extreme pressure. Take as many cardiovascular exercises as possible from running, sprinting, swimming and biking among others on a daily basis to increase your fat metabolism and aerobic resistance.

The next sets of exercises are to increase stamina and leg strength to that lift you up as high as possible.

Standard squats and jump squats

Squats are performed from a standing position. The feet should always be the width of your shoulder apart. As you become accomplished, add dumbbell weights on your neck and shoulders to increase your stamina. These exercises serve to strengthen gluteal and quadriceps muscles in the buttocks and thighs respectively. Improve to jump squats after some time.

The leg press

The leg press further strengthens the muscles in the buttocks and thighs in addition to the standard squats and jump squats. The leg press is preformed on a leg press either in the gym or at home. Vary the amount of weight supported by the pads to be pushed with time.

The calf raise

The calf raise is specifically aimed at building your calf muscles. They are advanced by using weight such as dumbbells across your neck and shoulders. Weight machines with weights for calf raises attached are also available and are the best for calf raise training.

Box and tuck jumps

The box and tuck jumps are classic plyometric exercises however simple they appear. Jump in and out of a box or a broad step, rapidly and as many as possible for the box jump. As for the tuck jump, jump as high as possible with your knees tucking towards the chest each time. Other exercises to increase the leg stamina are the deep knee bends, toe raises, stomach crunches, lunges and use of jumping ropes.

After these, the next sets of exercises are to increase the speed and agility with which you jump vertically.

Improving speed and agility

Exercises to increase vertical jump are not enough. You need an explosive action when leaping upwards, some sort of accelerating action. However high you can jump, it can be less useful in a competitive scenario if you cannot do it quickly before your opponent gets in your way. Jump manual training recommends short fast sprint training, jumping as high as possible over hurdles like stools and the traditional basketball hoop practice. Do not forget stretch exercises like hamstring stretches, pushups and back stretches that prevent possible muscle and bone injuries.

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