Run Faster Jump Higher Punch Harder ONE VIDEO
What's up, guysé Jeff Cavaliere, ATHLEANX . Today it's all about power and how powerfulare youé I can tell you this right now, if you are not carving out a section of yourtraining to become more powerful then you will not be powerful because you have to trainfor power. Power is not just being strong, it's being able to exert that strength quickly. We could do that and we could train for that,but you have to be sure that you are. Today I want to show you a few ways to do that andI'm talking about jumping higher, running faster, punching harder, pushing faster, orharder; it's all about power and if you don't
do it, guys, you won't get it. So how do we know how to train for poweréI know that all of you do know about power because if I were to ask you to try to throwa baseball as far as you can, or better yet ask a young kid to throw a baseball as faras they can. What do they instinctively doé They instinctively bring their arm up here. They don't try to throw from here or dothis. No one does that. They all bring their arm up to throw and they may not look allthat pretty because they may not have the coordination yet, but they've got the instinctivepart right. That is in order to get the ball
to get as far as you want it to go you haveto know how to prestretch the muscles that are actually going to be involved in actuallythrowing it. So, by doing this I've stretched my tricepsout, which is going to extend as part of the throw. I've also brought the arm up. I didn'tjust do it down here and throw it. I brought it up so I get the long head of the tricepson a stretch as well. I've got the forearm flexors stretched by bending the wrists back.You don't have to tell them that. They don't do that. They do this. You also have the rotatorcuff on stretch. You have the torso on stretch by turning backand rotating. The same thing can happen with
a jump. You don't try to jump from flat feet.What you do is you try to bend at the knees, lean over at the waist, stretch the low back,and stretch the glutes; that's how you instinctively know power. But you've got to train for itin order to bring it out fully. So what can we doé Well, if you want to run faster I'vegot an exercise here for you. It's called the Sprinter's Hang Clean. Whatyou do is you get into a split stance position, on leg in front of the other as if you'realmost ready to come out of the starter's block. You're going to sprint. That firststep is so important. The acceleration out of the box is critical. You can train yourselfto become a lot faster and more powerful in
that position by doing this exercise. You're going to bring the hands up as fastas you can in a clean, switch your feet get your feet where you get to a squared off stance,then drop your other foot right back and sprint. So you're trying to train yourself to be veryexplosive on your first move. This, you don't need a heavy waist for. As a matter of fact,you don't train these movements to failure. You're training for power and precision. It's not about going to failure because whathappens then is you break down your form. So you want to know, not just what exercisesdo, but how to train them. Now we can get
you to jump higher. The same thing here applies.We're going to use this, not just a completely vertical jump displacement, but a broad jump;a horizontal jump displacement. We're still going to get components of vertical and horizontalby doing this. So you still get back in this hang clean positionand now as you clean you jump forward. You want to be able to time that landing withthe timing of the end of the clean where they get up into the rack position with the dumbbells.You keep trying to get faster at the clean and more precise and farther with your jump.Be powerful. Again, don't train these to failure, to where your form breaks down.
Health Fitness How to Run Faster Jump Higher
Many athletes spend their entire career learninghow to jump higher and run faster. I'm CarolAnn with Studio Group X and we're going to dojust that. We're going to talk about how you can run faster and jump higher with just alittle bit of training. In order to run faster and jump higher there's a couple of thingsthat you need to keep in mind. To run faster you need to incorporate some sprints intoyour overall routine. So pick out one to two days per week that you're going to do sprintwork. And what you can do is you can mark off two hundred and twenty yards. Start fromone end and just run as fast as you can. And stop, take a break for about a minute andthen do that sprint again. And then eventually
over time that amount of time that it takesfor you to run 220 yards will decrease. So that you will improve your speeds. So incorporatethat about one to two times per week. Now in order to jump higher you need to do a coupleof things. Incorporate some plyometric exercises into your overall routines and strengthenyour legs through weight training. So plyometric, some examples of plyometrics would be to practiceyour vertical jump. So you're just going to stand along side a wall and you're just goingto take a big, bend in the knees and then jump up as high as you can and touch the wall.Have somebody with you to mark where it was that you touched. And then again you wantto try to go even higher when you have that
mark up there. So practice some vertical jumpsduring the week. Also another plyometric move would be to do knee tucks. A big explosivemove. So you're just going to bend your knees and then bring your knees up to the chest.And you can do about 10 of those in a row. Take a break for a minute and perform 10 more.And you do three sets of those. Another exercise to work those legs is mountain climbers. Soright here. Perform a minute of mountain climbers. Take a break for about 30 seconds and do atotal of 10 sets of those. Another great way to increase your speed and power all togetheris running stairs. So if you can head out to a stadium, look at those bleachers, climbhigh and fast. And work those legs. So we
talked a little bit about how you can runfaster and jump higher with just a little bit of effort and I'm CarolAnn with StudioGroup X. And get out there and spring those legs.