Higher Jumps Vertical Jump Training Resistance Bands
Speaker 1: Today we've got a bit of a jumpchallenge. I'm going to show you a little bit of a workout here. It's going to add alittle bit of an endurance portion of it as well as vertical leap. Grab you a nice boxthat's a little challenging for yourself, get your bands on and then lay out a benchor anything that you're going to jump over, it's going to be a barrier. So make it a littlebit challenging, but make sure that you can get over and back. Let me show you real quickand then we'll run through a set. So I got my box height here, make sure you got yourbands on. Let me just tell you when you're wearing the bands and you're working on yourvertical leap you want to make sure that you
control your knees. Don't let them controlyou. A lot of benefits, we've talked about this in hundreds of other tutorials I've postedfor you, but you got to make sure that when you're wearing the bands when you land workagainst the resistance and you're going to build your hips so quick, but if you let themcontrol you or you're not strong enough to do these types of things without the bandson, you probably want to start doing these types of exercises without the bands first.So let's jump into it here. Get your box height a little bit challenging. We're going to goless reps, but I'm going to show you both exercises. Get a good arm sweep on top ofthe box. Soft landings, you either hop back
or just step off, whatever you feel comfortablewith. The most important thing is you get up, get down, get up, get down. It's not afast pace, we're going for height. Nice soft landings. The second part of the exercisewould be speed, but under control. We're going to go over, all about getting your knees up.Let's jump into the workout. We're going to go 8 max jump heights and gofor a 15 second burst right after that for speed. Let's go and get started. 8 reps righthere. That's one, two, three. Make sure that you're landing neutral like that. Don't letyour feet come together, stay under control. I think I got two more. The last one. good. Now we got about 15 secondburst here for speed. Try to get up, get around,
get back over. Readyé Good. Make sure youget your knees up on those. If you start getting dizzy, I got a little bit dizzy there at theend, take your time, maybe don't spin around so fast. Catch your breath, that's a littlebit of endurance. Run through that, three or four sets and push yourself hard.
Exercising Tips How to Get a Good Vertical Jump of Up to 6 Inches
Hi, I'm Ken Kashabura, personal trainer andfreelance fitness writer, and today, I'm going to talk about how to get a good vertical jump.All right, when you want to get a good vertical jump you need three things; you need flexibility,you need strength, and you need quickness, okayé And there is a few different exercisesyou can do; mostly plyometric or ballistic training drills. And what we're going to begoin' through today; fivefivefive squats especially made to put all three aspects ofa vertical jump together into one. What you're going to do here is you're going to hold dumbbellsor kettlebells in your hands, and what you're going to do is you're going to do five squats,very deep, very slow. Work on your stability,
works on your flexibility, so you can getdown deep into a squat and you can come up. So, you're going to do five nice and slow.The second five you're going to do is you're going to do five squats, but these are goingto be very fast squats, okayé So five slow, and then five fast. And then, the last oneyou're going to do jump with the squats, you're going to do jump squats, so you're going toget down into your squat, jump as high as you can, come back down. You never stop movingduring these fivefivefive squats. Give yourself about thirty seconds. Get right back intoit. Do about four to six sets. I'm Ken Kashabura, and that's how you get a good vertical jump.