Basketball Jump Training Explosive Jumps Kinetic Bands
Speaker 1: First exercise. It's going to bea little funny. None of you guys have probably done this before. It's going to be a oneleggedbound. You're going to take this leg here. This is the one we're going to use, so ifI'm jumping on my right foot I'm going to get here. You're going to circle your lefthip so as the knees drives up, rather than doing this, feeling like a fool, we're goingto become more explosive. You're going to use this leg to drive up and it's going tohelp with your legs, going to help with your vertical. You're going to get here.Speaker 2: There you go. Good. Get it up. Use your arms. Push up. There you go. Good.Good hop.
Speaker 1: Relax in. In a full inaudible00:00:53 set take a deep breath. Got to have fresh legs here. We're going to three setson each side. Remember, use your arms to get up as high as you can. You got to use yourbody. If I'm here. Speaker 2: Shoulders.Speaker 1: Three sets. First one's about ten seconds. Everything you got.Speaker 2: Get it up! Get it up! Come on! Balance! Come on George get it up! Get yourlegs higher! Come on. Let's go. Get it up! Come on! There you go. Wow!Speaker 1: Relax in. Don't cut me short now. Don't cut me short. Those last two breathesyou got to keep moving. Deep breaths. Deep
breaths. I need you to explode. Make sureyou're driving the knee up. If this was you, not going to get a higher vertical. Get thisknee up the same. It's the same thing as a layup. When you shoot a layup, that knee drivesyou up, righté Get your leg up. Second set, ready.Speaker 2: Get it up! Use your arms! Show me your arms! Inaudible 00:01:55 Shoulderstrength, legs, hips, knees. Speaker 1: Relax in! Feel the rhythm in yourbody. You guys get here. See how my arms are circlingé Circle, circle, circle. Remember,every rep, you got to get off the ground as fast as you can. Stretch reflex is what it'scalled. You got to get off, off the ground.
Don't take a long time. Don't do this number.Not going to get any higher. Ready, last set on that leg.Inaudible 00:02:23 Speaker 2: Come on! If you want to be thebest, you have to train like the best! You'll play like the best! Get them up Logan! Getthem wide! Come on Logan. This is your year. Inaudible 00:02:36Speaker 1: Hands up high if you're giving max effort. Everybody's hands should be high.Take pride in the way you work. Take pride in how hard you train. If you want to getbetter, you have to push yourself. Inaudible 00:02:52Speaker 1: You should feel funny. This is
an odd drill but guess whaté It's going tomake you feel more explosive. It's building your hips. It's building your core. It's buildingyour jumping abilities. Swing your arms. High, high, high. There you go. All right, this is going to be another goodpiece. We're going with the tuck jump. This is great for your vertical. This is greatfor your hips. We're using the bands so when you jump you're going to build your hips thewhole time, one of your most important muscles when it comes to vertical. Who knows whata tuck jump isé Tuck jump looks like this. Speaker 2: Jump! Get your knees up! Get yourhips working!
Speaker 1: One! Get up, get up, get up! Two!Relax in! Can you jump high without using your armsé No. Get your arms out and aroundso when you go up get these arms out and ready to go again.Speaker 2: Quick! Quick! Everything is quick! Get those arms up! Go! Get those arms wide!Let's go! Get them up! Get your base wide! Speaker 1: One hundred percent effort. Onehundred percent effort will make you jump higher.Speaker 2: Knees straight! Knees straight! Get them up, Logan! Come on!Speaker 1: Three! Two! One! End of AudioDuration: 4 minutes 19 seconds
run faster jump higher resistance band training Acceleration and explosion exercises
Speaker 1: Today, I want to work on some drills,some plyometric drills, for acceleration, for speed, if you're wanting to obviouslyrun faster and jump higher. These are going to be some good drills that you can do. Again,I'm using the kinetic bands. I'm getting the resistance, working my core muscles all atthe same time. First one that I'm going to do is what wecall a rocket jump. That is we're going to get in the basic stance of where you wouldbe jumping. This is for jumping and for explosion, but we're going to call it a rocket jump towhere this is your normal basketball or volleyball position where you would start to jump. Then,we're just going to explode. We're going to
do that rapidly, as many as you can. Try togo for 10 or 15 seconds. Really try to come down in the same spot that's going to helpyou with your balance and your control and again work acceleration and your explosion.Then, we're going to go into what we call the squat jump. Where you're actually goingto come down to here. Try to come down to parallel, and then you're going to explode.Come back down, still want to be doing it sort of like the rocket where you're jumpinglike that. Just keep going down, coming back to that same spot and really hitting thatbalance and explosion. Then, what we're going to do is we're goingto go into sort of a mountain climber, but
we're going to come down here, out, and backup, and then we're going to explode. Down, out, up, just like that. You're really goingto feel that in your quadriceps and your glutes and your hips, and you're going to get somegood abdominal work. Our next drill is going to be what we calla wide out. We're going to be working on the outer part of our leg here. We're just basicallygoing to come down like this and go out like this, and in, and out, in, out. The loweryou get the more you're really going to feel it back here in this hip and this hip flexor,so just continue. Try to do that in a slow motion like this, and then try to come outand do it in a real fast motion. You're really
going to feel that in the hip flexors.Then, we're going to do some of the old fashioned mountain climbers. We're going to get downhere, straighten that back out, up, up, up, up, just like that. Again, that's going tobe something that you're really going to feel in the glutes. You're going to feel it inyour hamstrings and you're going to feel it in your quadriceps.Then, we're going to do an advanced mountain climber where we're going to come and we'regoing to bring it out here to the outside of your elbow, and back, out, back, out, righthere. You're actually going to get some good work on the inner thigh and that groin areaand back here in the glutes and the hips and
the quads.éé éé éé éé.