Posts Tagged ‘jump higher’

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Add Ten Inches To Your Vertical With The Jump Manual

Sunday, November 22nd, 2009

The Jump Manual takes a scientific approach to “vertical explosion” instruction. Current studies have shown that effectively training each facet of the vertical jump is the only method to get the maximum results.

According to the author there are nine separate improvable aspects through which you can improve your vertical explosion as well as your speed. Would you rather target some of these–or all 9? This may seem like a silly question, but quite often most programs only aim for a small percentage of these nine aspects. The Jump Manual is the lone program to target every aspect of vertical jump explosion and quickness. Targeting each separate component permits the quickest possible results. The combined result of training all of the aspects produces results fast.

With “The Jump Manual”, you will be taught the exercises necessary to improve your jumping ability. But that’s not all – you will also learn the synergy of exercise, proper form, diet, and other areas that will COMPOUND the result of only doing exercises to give you the ultimate increase in your vertical jump.

How fast will I see results?

Of course results depend on a lot of factors and individual conditions beyond the control of the author. Many athletes report gains of one inch per week or more. Improvements will vary from athlete to athlete.

It’s important to maintain realistic expectations for this program. Results often come while you don’t anticipate them, but when correct principles are followed, they WILL come. Frequently gains of 1 inch per week have been reported.  The greatest results usually come as you first start and you begin to stimulate muscles and techniques that have never been used.  You will ultimately settle in to a regular climb of improved explosion and speed.

The Jump Manual promises that you will add 10 inches in your vertical jump in merely 12 weeks or they will refund your entire purchase price. They affirm that they have NEVER had one individual that has completed the 12 week program that has not been satisfied. THAT IS 100% CUSTOMER SATISFACTION! They have to be getting the results that they are promising. TAKE ADVANTAGE OF IT NOW! In just a few short weeks you could have the vertical jump you have always wanted!

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 Improving Your Vertical.

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Can A Player Really “Hang” In The Air?

Friday, November 20th, 2009

We have all heard of “Hang Time”, but is it factual? To get directly to the point, scientific laws manage this, there is no such entity as “hang time”. Some people will maintain that this can’t be – exclaiming how they have seen one player or another hang in the air longer than another. But, in reality, any basketball player (including “Air Jordan” himself) just makes it appear as if they are floating in the air.

Read below for details on what really happens when any player jumps.

As he is coming down the court and jumps, scientific laws start to pertain. These laws say that each action has an equivalent and opposed reaction. What this means in layman’s terms is that the player pushes against the floor and the floor exerts a force back. This action/reaction makes the player to leave the floor. If the player exerts a greater amount of force on the floor, the floor exerts a larger amount of force back. This causes the player to go higher in the air.

If a player is running in the course of the jumping process, his/her center of mass follows a parabolic path, which in essence looks akin to a rounded off mountain peak. A persons “center of mass” is located close to their midsection. This means that, if the person were to stay in precisely the same position for the duration of the entire jumping act, his/her midsection (and consequently, full body) would go along this path. Typically though, a player does not stay in the same position. He will bend and twist.

One thing that players regularly do is raise one (or both knees) while he is jumping.. He does that on his way up. On the way down, of course, he lowers his legs back down and that, in turn causes the center of mass to come back down. This in effect raises his head in relation to the center of mass. The head does not follow the parabolic path. The head stays at one height.

If you can envisage it then, the head follows a smooth course up and down though the person’s center of mass does not.

In essence, the player’s head is the key to why we believe in hang time.

When one person looks at another, they tend to not look at the middle of their body. Instead, we typically look at the other person’s head. What happens at that instant is a bit of an “illusion”, but it actually is happening. The head stays in the same place for an unusually long time because the person changes his center of mass.

Well, if “hang time” is not real, how is it that one person can stay in the air longer than another person? The only choice left is that he can JUMP HIGHER! If you can’t increase your hang time then, you have to learn how to jump higher! How can you do this?

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 get more info.

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How To Leap Higher

Wednesday, November 18th, 2009

ANYBODY can increase their vertical leap and learn how to jump higher!

The key to jumping higher is learning how your body type affects this. Age, sex, race e.t.c., are not as important as most people think. You need to assess your body’s individual response to training, as this changes from person to person. Just assigning you a list of exercises simply doesn’t cut it if you want to really jump higher…you NEED a sequence based on exercises for your given body type, aiming at your weaknesses. These exercises ought to sequence from Strength to Explosiveness to Plyometrics.

Fundamental Steps To Get Started

1. Assess your existing strength and your level of experience with previous methods of exercise. The best way to experience gains is to build a totally new strength platform. Then start utilizing an explosion phase. This will result in further inches.

2. Do Lifts. Entire body strength is the key for such an athlete and there is no superior exercise than the full back squat. This provides you with progressive increases on spinal loading, which, in turn, stabilizes you under tension, and also increases stretch-response of hip muscles and hamstrings.

3. The squat should be the main exercise of your lower body workouts. 6-8 quality lifts gets the best strength improvements and vertical carryover. For the upper body days, use the same philosophy, with the core exercises being bench press, overhead press variations, pull-ups and dips. Bear in mind the overlooked muscles towards the end of the workout – muscles such as hip flexors, the shins , transverse abdominals e.t.c.

4. Make sure to use a lifting technique in a safe and effective way. Undergo 3-5 week strength phases for upper and lower body. Done in the proper manner, you ought to see gains of 5% each week. Following this, you will be able to see how your jump is bound to increase.

5. Properly utilize explosive and plyometric training as well as your strength training. These are your “field workouts” and are finished pre-weights. That is, on Day 1 you begin by using a sequence of tempo runs, sprints and low-intensity plyometrics (after the proper warm-up of course). By the time Phase 3 comes around, this will have slowly lessened to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyometrics.

6. Emphasis on the heavier weights should fade as you move forward through the phases.

7. Visualization is important – imagine yourself exploding upwards. Visualize yourself with big leg muscles that are tightened like springs, prepared to blast you up into the air. Say to yourself “I feel myself getting more strong and much lighter.” After that jump again. You should observe a noticeable increase in your vertical jump. (Sports psychologists have long documented the helpfulness of “mental practice” in improving one’s performance in sports.)

One final thought – the core of improving performance in any sport is the core (center) of your body…your midsection. To improve your midsection check out this information on how to get abs.

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Squat Flex Vertical Jump Building System

Monday, November 16th, 2009

If you are looking for the best machine to drastically increase your vertical jump, Squat Flex is the answer.

To Jump higher and improve your vertical jump, you must have both strength and quickness.  Quickness is developed through explosion exercises, while squats is the best way to increase your strength because it works the major muscle groups for jumping.

The problem with traditional squats.

1) The traditional back squat with the bar on your shoulders places big load on your spine. Your form has to be flawless, and even then, overdoing the back squat can compress your vertebrae and damage your spine. Squished soft tissue in between your vertebrae over time is quite a painful thing.

2) Most likely, need to drive and belong to a gym that has the squat rack and weights needed to squat

3) Need others to work with you (spotters) if you desire to greatly increase weight without hurting yourself.

Squat Flex Vertical Jump Building System Advantages

1) Can use it in the comfort of your own home, with no need of spotters.

2) Places little load on your spine, thus decreasing the risk of injury.

3) Offers up to 600 lbs of resistance, without equipment and massive weights.

4) Can be used by the beginner or even the most advanced athlete because of the seven bands of resistance available.

Squat Flex: How it Works

The Squat Flex is based on a variant of the squat called the Hack Squat. You grab the bar behind your legs and stand up. It is a wonderful solution to squat training for your vertical leap because it places much less pressure on your spine. All the resistance is focused on your quadriceps and all the work is done purely below the waist.

For vertical leap training, building the quadriceps is important because of all the muscles in your body, the quadriceps contribute the most force to getting you flying upward.

Squat Flex uses elastic bands (seven). You nest multiple bands within bands to “gang” them up to incredibly high poundage / resistance levels. Just take Squat Flex out of the box and measure your one rep max hack squat. Follow the included workout program designed to steadily increase your max.

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Vertical Jump Bible – Is It Good?

Sunday, November 15th, 2009

The Vertical Jump Development Bible (often just called The Vertical Jump Bible) is written by Kelly Baggett. It is considered one of the most comprehensive resources on the topic of improving your vertical leap for sale today. The program discusses a number of different areas of fitness, training, and strength that, in combination, effect your ability to jump higher.  These areas include Control and Stability, General Strength, Range of Motion, Maximum Strength, Maximum Power, Starting Strength, Force Absorption Training, Reactive Training, Short Response Reactive Training and Speed of Movement.

Kelly is definitely one of the “gurus” on the topic of increasing your ability to jump higher. Kelly, himself, (at just 5′-9″) has a 42 inch vertical leap (see the picture for yourself on his web site). In the Vertical Jump Bible, Kelly will show you how to determine your weak areas and improve them with correct training principles. He utilizes an easy to follow step by step process that will help you to progress at your own pace. It is divided into four separate programs.  Each of the programs has 4 progressive levels of training (beginner, novice, intermediate, and advanced) so you can begin wherever you need and progress at your own pace.

The programs in this book are intended to work into each individual’s program. You can start with as little as thirty minutes two times per week. The Vertical Jump Bible is a comprehensive 140+ page course comprised of research taken from the primary inventor of “plyometric” principles in combination with several other sports science researchers and instructors. In it you will be taught various types of training methods including Weights, Plyometrics, Loaded Jumps, Stretching and the value of each of them.

As well as the main product book, you will in addition receive several bonus books such as “The Body Composition Nutritional Basics” and “The Mental Advantage”. The whole package comes with a full sixty day money back guarantee. So you have nothing to lose by getting and using this product. If you are not pleased for any reason, just request a refund.

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

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How To Leap Higher

Saturday, November 14th, 2009

ANYBODY can improve their vertical jump and learn how to jump higher!

The key is learning how your body type affects this. Age, sex, race e.t.c., are not as important as most people think. You need to assess your body’s individual response to certain exercise routines, as this changes from one person to another. Giving you exercises simply doesn’t cut it if you want real hops…you NEED a sequence based on exercises for your given body type, aimed at your weaknesses. This group of exercises ought to sequence from Strength to Explosiveness to Plyometrics.

Fundamental Steps To Get Started

1. Assess your existing level of fitness and your expertise with prior methods of training. The best way to experience gains is to construct a brand new strength foundation. After this start utilizing an explosion phase. This will result in further inches.

2. Do Lifts. Entire body conditioning is the key for such an athlete and there is no better exercise than the full back squat. This provides you with progressive increases on spinal loading, which, in turn, stabilizes you under tension, and additionally improves stretch-response of both hamstrings and hip muscles.

3. Make the squat the core exercise of your lower body workouts. 6-8 quality lifts gets the best strength developments and vertical carryover. For the upper body days, the philosophy is the same, with the central exercises being bench press, overhead press variations, pull-ups and dips. Bear in mind the overlooked muscles towards the end of your workout – muscles such as hip flexors, the shins , transverse abdominals e.t.c.

4. Ensure that you use a lifting technique in a safe and effective manner. Undergo 3-5 week strength cycles for both lower and upper body. Done in the proper manner, visible gains of 5+% on each lift should be seen weekly. Following this, you will start to envision how your jump is bound to increase.

5. Correctly use explosive and plyometric training as well as your strength training. These are your “field workouts” and are completed prior to your weight exercises. That is, on Day 1 you start by engaging in a series of tempo runs, sprints and low-intensity plyometrics (after the proper warm-up of course). By the time Phase 3 comes about, this will have gradually lessened to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyos.

6. Emphasis on the heavier weights will decrease as you proceed through the phases.

7. Visualization is important – imagine yourself exploding upwards. Picture yourself with big leg muscles that are tightened like springs, prepared to blast you up into the air. Say to yourself “I feel myself getting more powerful and much lighter.” Then jump again. You should notice a marked increase in your vertical leap. (Sports psychologists have long recognized the effectiveness of “mental practice” in increasing athletic performance.)

To get the most out of your vertical jumping exercises, you must consider a vertical jump training program. To get more information on How To Improve Your Vertical, check out these Vertical Jump Program Reviews to find out which are rated the best.

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Improving Your Vertical Jump – 5 Things Your Coach Probably Doesn’t Know

Friday, November 13th, 2009

If you wish to know how to extend your vertical jump, then there are 5 keys which are rising as critical steps. Several coaches, even professionals, aren’t up-to-date on the importance of some of these new training techniques.

Here’s how you are ableto improve your vertical jump, regardless of if your sport is baseball, volleyball, football, or basketball.

Targeted Weight Coaching Program

This can be an important component of increasing your vertical jump. If you are training currently, you are most likely working against yourself. Most coaches plus trainers teach you to work to fatigue. Muscle fibers don’t work partly. They fire completely or not at all. Which suggests that, if you’re lifting to exhaustion, you are not activating all of the muscle fibers you might be. You want to start treating every rep as an event to maximise.

Targeted Plyometrics Program

Your power can do very little to help your vertical jump if you don’t expand your quickness as well. A easy weight training plan is just not enough; you must revamp your regimen around improving your speed.

Explosion not Endurance

One of the most vital aspects of learning how to extend your vertical jump is to target explosion and not endurance. You need to not complete plenty of sets with plenty of reps, or run extended distances to build up strength. Endurance training will make your muscles strong but slow. You must change your program so that you train the same way you wish to perform.

An Excellent Recuperation Plan

Throughout working out, your muscles are torn down. During the recovery period, these muscles are built back up plus you need to have an exceptional recovery program to be in a position to get the results you want. It’s not enough to simply follow a weight training program. The top athletes are giving recovery as much attention or more.

A Quality Diet Program

This is often one of the most overlooked aspects, but it is also very important. You would like to learn what to eat and how to combine foods to extend your vertical jump for the best performance.

Unfortunately, very few programs out there today are specifically targeted to these five necessary elements of a good vertical jump training plan. You must have every one of these ingredients to get the results you want to perform more efficiently.

Using newly found methods, you can dramatically increase your vertical leap, ratchet up your reaction time, and dominate your sport in a few short weeks.

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 check which are rated the best and to find more information on Improving Your Vertical Jump.

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Beginning Exercises to Help Your Vertical Jump

Friday, November 13th, 2009

So you want to learn a few good vertical jumping exercises? Since there are many, we’ll help you narrow down the list a little. There are a few in particular that can increase your capability and help you learn how to jump higher. These will offer you a good foundation to start from. You need to make sure that you follow them closely. Many people perform the correct exercises, but they don’t do them correctly. Start with the exercises we outline below and you will have a good groundwork for improving you vertical jump.

Numerous people wrongly believe that it is only the leg muscles that need to be developed to improve your vertical leap. The muscles in the back and waist are also exceptionally important. The erector muscles are the strongest muscles in the back and take on the most work. Your program should include exercises for the back and waist areas as well. Which brings us to our initial exercise.

Dead Lifts

Dead lifts are great. Remembering to try to keep you back as erect as possible, bend your knees and grasp down and grab the barbell. 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 yank the bar, but execute the exercise quickly and steadily. {Take a rest.|Take a brief rest after these first 3 sets.} Do one last set in a much slower approach this time.

Leg Presses

An additional good exercise is leg presses. Pick a weight on the leg press machine that is near the higher end of your range, but not the most you can lift. Place your feet high and away from you. Drop the weight until your thighs nearly touch your chest. Then thrust the weight back up in an explosive manner. It’s not about the slow and steady here. You need to practice the explosive move to get the most out of the muscles you will use when jumping. Repeat this exercise six times – and do five sets. Take a short pause between each set.

Medicine Ball

For our last exercise we will use a medicine ball instead of a basketball. Acting as if you are trying to dunk the ball, jump with the medicine ball toward the rim. Make certain to stretch your reach and try to get the ball as high as you are able to. Practicing this exercise helps all the muscles necessary for this movement to become strong. Remember to push yourself to the max.

These three exercises are just three of scores that can help improve your vertical jump. As you progress, insert additional exercises to your routine. Don’t fail to remember to use the correct form while performing these exercises. It can help you sidestep injury.

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Jump Higher with Different Strategie

Monday, October 12th, 2009

Anyone who needs to increase vertical leap knows the importance it can have on your overall game. However, even if you don’t spend a lot of time in sports, learning how to jump higher can be beneficial on several different levels. All you have to do is learn and practice the evolution of jumping.

The main goal is to build strength in your legs. When you have accomplished this feat, you will notice a huge increase in your power and leg strength. This means that your exercises and workouts should include strenuous strength training that works all the muscles in the lower part of your body.

A great place to start is doing calf raises, squats, and lunges. Even though you may think that there is no benefits in cardio training, it actually can make all the difference. So make sure you add in any running, jogging, or biking whenever it’s available. Doing so will definitely improve vertical jump and add leg strength. In fact, there is a good exercise that can help right in the comfort of your own home. All you have to do is try jumping while you are in a seated position.

In the beginning, you need to understand that you will probably need some help. It’s safer and will cut down on any injuries along the way. This is only the beginning, but there are tons of exercises out there that can help increase your vertical leap. Unfortunately they don’t have all the same benefits. This means you need to look into each one and figure out what ones will benefit you best.

One of the best ways to increase your vertical quickly is to take a multi-faceted approach. Doing so will allow you to focus on the right parts of the body that will increase your vertical jumping abilities. Plus it will give you the opportunity to be more flexible and agile as you become more accustomed to the exercises.

You also need to make sure you seek the right material that explains the form. Yes, it will help increase your jumping abilities. Seriously, if you spend the time to simply fix your form, you’ll be able to jump anywhere from 2 to 4 inches higher.

While all this is great, you can not forget about eating nutritiously. Even though it is not going to build leg strength on its own, taking advantage of eating nutritiously can drastically improve your growth and energy.

Plus, it’s important to read deeper into each exercise and perform them correctly. Too many times we’ve seen individuals miss a crucial part to an exercise that means the difference between gaining or losing leg strength.

This means you need to understand the plyometrics. This is basically jump training, which is reason why it is so important. Any program that doesn’t explain it isn’t the right one for you.

Then you need some resistance training. This is where you will work the muscles at rates much higher than ordinary jump training. It will mean slower reps instead of simply lifting as much weight as possible.

However, in addition to everything else, it is very important to understand how your muscles work. If you can train your legs correctly, then you’ll end up getting all kinds of jumping abilities and gaining more power.

When it’s all said and done, you can find yourself a well rounded program if you take the time to understand it all. Our goal is to help you increase vertical leap abilities. In order to do this you will have to train diligently and correctly. If you don’t, you’ll end up straining your muscles and causing an injury.

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Prerequisites For Any Vertical Jump Training Program

Sunday, September 6th, 2009

Before you engage in any vertical jump training program, it is recommended for athletes to achieve a basic fitness level. You can increase your vertical jump drastically only if you do the right exercises and know what you are doing.

An athlete with adequate muscular strength, cardiovascular endurance, good nutritious diet, muscle endurance, along with flexibility will be ready for starting some intense vertical jump training exercises. You will increase your fitness level by overloading your body with more intense exercises, but the overloading must be appropriate to your current fitness condition.

Improve Your Fitness Level With These Exercises

1) Aerobic (or Cardiovascular) Exercises

Aerobic exercise (which is repetitive movement of large muscle groups over an extended period of time) will produce cardiovascular endurance. Examples of aerobic exercises include swimming, rope jumping, jogging, and playing basketball.

2) Improve Muscle Strength

Muscle strength is improved by applying resistance to a muscle group. Lifting weights is a good way of improving muscle strength. Calf exercises, squats, lunges, are some examples in increasing strength for jumping higher.

3) Increase Muscle Endurance

Muscle endurance improves in conjunction with muscle strength. Muscle endurance is the ability of the muscle to repeat that movement over a period of time. With regular exercise, your muscles burn energy more efficiently and endure overloading for longer time. Rope jumping, and long distance running, are some examples for building endurance.

4) Improve Joint and Muscle Flexibility

Joint flexibility refers to the range of motions (ROM) the joint can undergo as limited by the joint’s structure and surrounding connective tissues. Warming up and then stretching your calves, hamstring and quad muscles are important activity in preventing injuries and increasing your fitness level. Joint flexibility can also give dramatic increases in vertical leap height.

5) Proper Nutritious Diet

First, you need to have a good diet and avoid junk food. Get plenty of protein; whey protein drinks are my favorite. Chicken or turkey is a good substitute. Also, get plenty of water and don’t cut out carbohydrates. They’re good for energy. Take a multivitamins and a supplement to protect your joints. A healthy diet means faster recovery time. Your body needs a chance to repair itself after going through the workouts.

6) Remove Body Fat

If you are overweight, you should concentrate on building muscle and reducing that extra fat. Limiting your caloric intake, eating healthier foods and doing vigorous exercises will assist you in losing that excess weight.

Remember, these steps is only the beginning for your vertical jump program. After you have reached a good fitness level, you can increase your vertical explosion by doing plyometric exercises. Plyometric training will develop quick twitch muscle fibers needed to increase your vertical. Many athletes omit these exercises, resulting in them not drastically increasing their vertical jump.

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