Isometric Jumping Exercises

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.


Here it comes boys and girls,coretastic workout. We're going to useisometrics and balance and core strength altogether,a lot of it coming from P90X2. Thank you very much.Core is everything! We talk about the core allthe time because it connects the legs and the upper body. And when this is strongand it's tight, you're preventing injuries, lower back,hello, uhhunh,

Let's improve it by focusingon this and it's also awesome for your generalathletic abilities. Each one of these movesis sixty seconds. We'll do thirty secondseach side. Engage. Pull it in.Tighten up the buttocks. In. Pull the pits up.Here's our first move. Out of the box. Here we gousing isometrics and balance. Two beautiful things.It will keep you young.

Plank arm raise; thirty secondsright, thirty seconds left. Here we go. And down.Plank Arm Raise Here's my plank. Try to keepthe hips and shoulders square. Three, two, one. Here. So it's exciting. What am I trying to do hereéThis is super tight. Butt cheeks are squeezed.Arm is reaching up. Thumb is up. All right.

You're going to try to do this,and that's not what I want you to do. Keep those shoulders square. There's sixteen seconds. Nice and strong plank here. Wrist under shoulders.Still extending. ♪ Oh say can you see! ♪ Switch.So this is my weaker side. You can see me shakinga little bit more here.

That's because my baby arm isnot as strong as my other arm so I've really got to fightto get this shoulder square. Ah. Engage the core. Flex the quads.Drive the heels back. Butt down. Reaching up.Give me some more height here. Nine seconds. Breathing heavily.

Using my balanceand my core straighter. First minute. Now lunge hold. Lunge HoldAll right. So all right. Super, super low. That's that crescent pose. So driving the back leg—trying to drive the back knee towards the ceiling. Knee over the ankle; quadricepparallel to the ground.

Bodyweight Exercise Technique for Mass INTERMITTENT ISOMETRICS

What's up, guysé Jeff Cavaliere, ATHLEANX . It's another bodyweight Wednesday tutorial. Thatmeans it's time for me to help you get more out of your bodyweight training. Now, don'ttell me you're not training with your own bodyweight. I don't care if you're a hugeiron addict. You'd better make sure you're carving outat least a little piece for bodyweight training because there's nothing that can replicatethe command of your own body and space. As a matter of fact, we're going to up that commandright here, today by including an overlooked element of your training.

That is isometrics. Now, I've talked aboutisometrics here on this channel before, but I think people overlook their importance.They think of isometrics as 'easy things', righté I'm not contracting, or I'm not shorteninga muscle, I'm not lengthening a muscle; I'm just hanging out. It doesn't have to be that easy. As a matterof fact, where and how you incorporate your isometrics – especially in the bodyweighttraining – can make all the difference. So here's what I'm suggesting: take a lookhere at a standard pushup exercise. Now, we've talked about before how a pushup may not be the most challenging exercise

for your chest for somebody that's capableof bench pressing and lifting a lot of weight. However, you can make it much harder by insertingisometric holds into the normal set that you're doing. So I can decide to pause here after a fewregular repetitions in the bottom portion of the rep, or the middle portion of the rep,or as I'm demonstrating even on the top portion of a rep. what I'm doing here, though, isnot just hanging out. I'm actively engaging as many muscles as I can to hold this position. So what you might not be able to see hereis I'm actually squeezing and dragging my

hands together, like this, on the floor totry to engage more activation of my chest. And believe me, I can feel it, but I don'tjust stop there. Then I try to resume my normal repetitions. If you haven't tried this technique before,you're in for a rude awakening because you may not be able to get that many more regularrepetitions. Remember, who caresé Because we're not counting. All we're doing is measuringthe other and the ultimate effect that this will have on you and your body in this set. Taking it to failure, taking it beyond failure,making sure you get enough out of it. The

same thing here applies to other exercises.I can go up on a pull up bar – which is already a difficult exercise for some – butfor those that don't find it difficult enough and that don't have access to any weight toput on their body for an overload; try the isometric holds intermittently. Again, try them in the bottom, try them atthe top, and try them in the middle; wherever you try them, try to then resume normal repsafter it. Like I said, it's a much different effect. It will dramatically shorten the lengthof your set if you're used to doing rep after rep after rep, but with the ultimate goalof getting you more from that set.

We can even take it to the extreme with amore difficult exercise. A handstand pushup. Again, look what happens even here. I'm stilldoing the same idea of pulling my hands together when I'm in the low, isometric hold, but ontop of that, you can even see muscles in my back that wouldn't necessarily have a chanceto activate, become activated because their role as stable items becomes that much moreimportant when I slow down the rep. So when I get it in here and I actually wantto stop and hold, now, all of a sudden, their job becomes that much more imperative to kickin and allow me to maintain my stabilization in this position. It's not easy, but guesswhaté The ultimate effect on my entire back

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