Track Field Training How to Increase Your Vertical Jump
Hi I'm Les Whitley. I'd like to take a fewminutes now and talk to you about how to improve your vertical jump. Your vertical jump isagain your ability to push force into the ground to propel your body upward overcomingthe forces of gravity, traveling upward through space. Knowing where you start or knowingwhere your vertical jump is to begin with is a great way to start. Once you identifywhat your vertical jump is usually measured in inches you know where you want to go andhow far you want to progress from as little as a gain of one inch up to three inches overthe course of a six to a twelve week time frame is actually a pretty good improvement.Putting force in the ground means that you
have got to get stronger, utilizing exercisessuch as the squat, to develop a good base of power for the lower body but then alsomaximizing the transfer of that power through incorporating exercises like the power cleanor the overhead snatch, the olympic movements which involve very speed oriented movementsto that you are maximizing that power output in minimal time. The vertical jump is a veryquick movement. You are putting maximal force in a very short amount of time. The otherthing becomes technique ideally setting yourself up as a spring, springing and loading yourselfup into a position, not to overcompensate by staying too long in a deep position sothat the muscles become taxed and fatigued.
You want to set yourself up by causing a nicespring effect swinging your arms down which preloads those muscles engaging the musclesof the hips, the muscles of the lower body, the calves and then forcefully swinging yourarms up high to again maximize that vertical leap so arms start up high, forceful drivedown and then rebound for maximal height.
Sleek and Sexy Arms for Beginners Pilates Bootcamp With Cassey Ho
Hey guys, it's Cassey, and welcome back toPilates Bootcamp. I really missed you guys. And I'm so excited that today I get to killyour arms with this beginner arm series. But don't be fooled, it's actually very difficult.So for those of you that are little bit more advanced, you might wanna add some weights,like 2 12, 3, 5 pounds, or something like that. Otherwise, we are just using our bodyweight today. And let's go ahead and get started. Go ahead and bring your arms out just likeso. This is called Gold Ball Arms because you're gonna pretend you have a golf ballright here in the middle of your palm, and you don't wanna drop it. So sitting tall withyour shoulders back, your chest open and your
bellybutton in, I just want you to circlethose arms forward. You're gonna inhale through your nose and exhale through your mouth. Good.And make sure you really, you know, centralize that core right here. You really just wannago figure 8s with the arms. Good work. Inhaling through your nose, exhaling through your mouth.Palms up. Don't start to let them rotate down. Gotta keep it up. Very nice. We're just gonnado a million forward, and I'll say at some point, quot;Go backwards.quot; And then we're gonnago ahead and go right into something else without stopping. So prepare your mind. It'smind over muscle here, for real. If you tell yourself you can do it, you totally can. Verynice. Ten more 10, 9, 8, 7, 6, 5, 4, 3,
2 reverse those arms. How you feelingéAre the shoulders burning a little bité If they are, that's perfectly fine. It's justlactic acid building up. But you've got this. Good, keep going back. Elbows slightly bent,I want you to see those biceps popping. It should look real good. Very nice. Inhalingthrough your nose, exhaling through your mouth. Come on, don't get tired. Don't get tired you've got this. Nice. Uh, power through. When am I gonna count downé About right now 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 up and down. Whew! Mini break. How you feelingé You'refeeling good, righté Okay, well, this is not gonna last too long because we're going rightinto Soccer Balls. What's thaté They're just
bigger circles. Here we go. Big ones forward,palms up, don't drop those balls. Good stuff. All the way around. You've got it. Come on,really get into it. Don't go slower just because they're bigger. Going with the same velocity.You've got this. Open. Palms up still, righté Check those hands, are they upé Mine are up yours better be up too. Nice, squeeze your core. Bellybutton in. Come on, bigger, widercircles. Get right into it. Nice. Whew, keep going. You've got 10, 9, 8, 7, 6, 5, 4, 3,2, 1 reverse it. No, don't stop. You've got this. Ah, feeling so good. Let it burn I know you like it. And if you don't, you're gonna learn to like it. All the way around.Palms up, palms up. Beautiful. Ah, it burns,
but it's good. Okay, counting down, here wego give me 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, and down. How does that feelé Kinda crazyéOkay, well, now, we're gonna attack your outer pecs, okayé We got the shoulders, got a littlebit of bicep. It's time to kill those outer pecs with one of my favorite exercises, theSingle Chest Press Pulse. So you're gonna bring your elbows together just like so, okay,and you don't wanna ever bring those elbows apart, ever. So keep it together. You canpray with those fingers, you can clasp them, you can Charlie's Angel it doesn't matter.And all I want you to do is lift and lift, lift. Okay, couple things here: If you feellike this is really easy, it's probably because
you're going down. Okay, don't go down, we'regoing up about shoulder height and higher. Nice work. Come on, lift, lift. Exhale everytime you go up. I want that spine really tall. Nice work. Exhale. Good job. And if you'rereally, really pressing those elbows together, you are so gonna feel those biceps, the shoulders,and the outer pecs all at the same time. Lift, lift. Keep those eyes forward. Keep lookingat me. Good. Reach up. Oh, that's crazy. But you know whaté It's gonna get even crazier.Triple up, here we go. Give me 1, 2, 3, and down. Lift, 2, 3. Come on, higher. I know,it's okay, I'm burning too. Reach 2, 3. Ah, lift it 2, 3. Up, nice. Lift. Okay two moreof these, and then we go crazy hard for ten.