How To Improve Your Jumps For Cheer

By | January 30, 2017

How to Increase Vertical Jump to Spike a Volleyball Jump Higher to Improve Volleyball Spike Fast

OK guys, I want to talk about why people failto increase their vertical jump. I want to lay down exactly how you can start increasingyour vertical jump in the next 2 weeks or faster. The first thing is, why do peoplenot succeedé First is a lack of knowledge of the correct principals. Second is a lackof knowledge of the correct practices and jump techniques. So basically that is thedifference between what you do versus how you do it. And there is a big difference thatI'm going to go into a little later. Third of all is a lack of discipline or abilityto apply proper jumping techniques consistently over a period of time. And the last one issimply lack of proper nutrition. The first

thing you got to understand is that strengthplus quickness equals explosion (strength + quickness = explosion). When strength andquickness are applied during the same muscle contraction, explosion is the result. Youhave to maximize your muscle strength and you have to maximize your muscle quicknessand neurological response to create that explosion. Now: endurance versus explosion. Trainingyour jump explosion is counterintuitive. You go out there and you jump for an hour,working very hard. You are sweating, training hard, you feel the burn and you think youare training correctly. Most of you are not. You have to train in what is called the improvementzone. If your maximum vertical jump is 32

inches, and most of your training is donejumping at a 12 inch intensity, you are training yourself to jump 12 inches over a long periodof time. You are training your jumping endurance. This is all about the quality over the quantity.Let me give you another example. If you were a sprinter training for the 100 meter dashand your coach says you have to run 2 miles everyday and it is going to train you forthat 100 meter dash. After that workout you are going to be tired, you are going to besweaty and you are going to be training your jump endurance. No sprinter is going to trainby running the mile or 2 mile to run the 100 meter dash. You will be training the wrongtype of muscle fiber. So as long as you keep

training your endurance, you are not goingto be training the right type of fast twitch muscle fiber. There are 9 variables to yourvertical jump training. Each is going to contribute to upward explosion andor momentum. An effectiveprogram that wants to get results very quickly is going to target each facet. So trainingmultiple facets is going to create greater and faster results. For instance: flexibility.Training your flexibility correctly is going to give you more leverage on jumping power.Your form, fuel, your stability, you balance. Learning how to tweak how you jump is goingto help you tweak every aspect of your vertical explosion. Nutrition is huge. It is huge!Nutrition is a discipline. It is hard to get

right but once you get it correct you aregoing to maximize your workout. Your muscles are going to get broken down each workoutand if they don't have the proper nutrition to build them back up and strengthen themand prevent injury and have correct maximum muscle gains, guys, you are missing out ona whole lot. Now, I am going to tell you this over and over again (a lot of people are),but most of you are not going to capitalize on it. You are going to need a mentor. Youare going to have questions. You are going to have legitimate exceptions to this trainingprogram; to any training program because there is no one size fits all. There is no cookiecutter program out there. I provide 100% support

via email. You are also going to have accessto a forum where other people are already getting the results that you want. You cantalk to them about their training and what has worked for them. Guys, I am inviting youto take it to the next step. If this makes sense to you; if you understand how theseprincipals are going to help you jump higher and how training every facet and trainingin the correct mode and the correct types of exercises, get the jump manual. I do recommenda weight room but I provide an alternatives if that is not available. I am going to providecomplete support. If you have younger kids or you are older yourself, I guarantee youI have trained someone in you situation. I

cheerleading Higher jumps How to get your toe touch higher

Speaker 1: When we jump, we're going to squatdown here, just a little bit, and then we're going to explode straight up. We're just goingto use the legs. Your jumping comes from the legs. Arms arejust along for the ride. Let's jump up a couple times, just like this. Boom.You see, when you come to here, you should feel that right in your quadriceps, just alittle bit, and you should feel that a little bit in the glute.Now a lot of people will say to work those calves, and I do believe that, but strongcalves is not going to make you explode up if you're not strong in the butt, and thehamstrings, and quads, and the hips.

Let's go straight up just like that. Thereyou go. Now what I want you to try, is this to getexplosion. One of the things is you need to get the knees up. If you're going to do atoe touch, you're going to have to bring those legs out.What I prefer that you do is let's work on jumping straight up, and then when you canexplode and you're exploding up then you bring the legs out. We'll need to work on the hipstrength to do that to be able to get them back and get down to land properly.This time, just to learn to explode and to help you go higher, I want you to come hereand bring those knees up like that. We've

got to get those legs, those hamstrings firing,those quadriceps firing. Let's jump up and bring the knees up. Thereyou go. Is that a little bit harderé What we're looking for is going to be a littlebit harder. When you can get way up there like that, then we know that you're goingto be able to get up here like this. What we're going to do right now is we'regoing to work core strength, quads, hams, glutes, hips. We're going to put on our kineticbands and every movement that we make is going to help build core strength. This is goingto build strength in your quick twitch muscles. It's going to be strength and power, but it'snot going to be like lifting weights. It's

going to be like more for explosion.We're going to work on getting her quadriceps, hamstrings, glutes, hips, butt, all that stronger.Let's go back through that and let's just work on jumping up. A couple of jumps andexplode. Remember, we're not using the arms. We'llbring the arms in later. If you have good upper body strength that is going to helpyou, but the arms are just getting the balance and the momentum.We don't want to go forward and throw those arms up. Strong arms are not. Basketballplayers, big men, or basketball women, volleyball players, they may jump like this. Their armsare already up, so the arms aren't really

helping them.Let's do a couple of those. It's like this, just like that. Let's drive it up.What's happening is the kinetic bands are restricting her, but it's helping her buildstrength in all these core muscles from the abs to the knees.Now what I want you to do is, I want you to jump up and bring those knees up like that.Explode. There you go. You feel the differenceé That's a little bit harder, plus you're beingrestricted. Go ahead and try it again. A little bit harder.Remember, not to bring that head forward, not to bring that torso forward, and you'relooking straight ahead. Don't look up because

that's going to put stress on your neck. Whenyou have stress on your neck and your shoulders, that's going to transfer down to your legsand you're going to tend to not have as much force.Just looking straight ahead, just like you're looking out into the audience. Let's try thatagain. Explode, just like that. It's a little bit harder. You can see that when she's doingthat, bringing that up, so what we need to do is we need to get her stronger in her quadricepsand all these muscles. Let's have you unbuckle and let's do sometoe touches. What we're going to do is we're going to demonstrate first. We're going tohave her do a toe touch. She's going to work

Leave a Reply