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.
Exercising Tips How to Jump Rope Like a Boxer
Hi, I'm Ken Kashabura, personal trainer andfreelance fitness writer, and this is how to jump rope like a boxer. Whenever you'rejumping rope, you want to always, again, start off slow. You want to warm up. You can't just.you'renot going to go straight into doing the double jumps right away. So what you're going todo, is, you're going to start off doing some double skips, okayé So that's two skips inbetween every time the rope comes through. You're going to do that for a minute, thenyou're going to jump through, and you're going to jump one for one, all righté Then whenyou get done with that, you can start doing on one leg. So do about ten or so.ten ormore on your left. Ten or more on your right.
Then you can alternate. And then, once youget good at it, you can go fast. You can do the crosses. And you can jump higher to beable to do the double jumps. Now, a way to, you know, besides obvious reasons of not gettingtripped up on the rope, how you can judge to see if you're getting better, is if you.you'regoing to do these in timed rounds, so you want to jump rope for, say, two or three minutes.You want to see how many skips you can get in in those two or three minutes to measureyour progress. I'm Ken Kashabura, and that's how to jump rope like a boxer.