Higher Jumps Vertical Jump Training Resistance Bands
Speaker 1: Today we've got a bit of a jumpchallenge. I'm going to show you a little bit of a workout here. It's going to add alittle bit of an endurance portion of it as well as vertical leap. Grab you a nice boxthat's a little challenging for yourself, get your bands on and then lay out a benchor anything that you're going to jump over, it's going to be a barrier. So make it a littlebit challenging, but make sure that you can get over and back. Let me show you real quickand then we'll run through a set. So I got my box height here, make sure you got yourbands on. Let me just tell you when you're wearing the bands and you're working on yourvertical leap you want to make sure that you
control your knees. Don't let them controlyou. A lot of benefits, we've talked about this in hundreds of other tutorials I've postedfor you, but you got to make sure that when you're wearing the bands when you land workagainst the resistance and you're going to build your hips so quick, but if you let themcontrol you or you're not strong enough to do these types of things without the bandson, you probably want to start doing these types of exercises without the bands first.So let's jump into it here. Get your box height a little bit challenging. We're going to goless reps, but I'm going to show you both exercises. Get a good arm sweep on top ofthe box. Soft landings, you either hop back
or just step off, whatever you feel comfortablewith. The most important thing is you get up, get down, get up, get down. It's not afast pace, we're going for height. Nice soft landings. The second part of the exercisewould be speed, but under control. We're going to go over, all about getting your knees up.Let's jump into the workout. We're going to go 8 max jump heights and gofor a 15 second burst right after that for speed. Let's go and get started. 8 reps righthere. That's one, two, three. Make sure that you're landing neutral like that. Don't letyour feet come together, stay under control. I think I got two more. The last one. good. Now we got about 15 secondburst here for speed. Try to get up, get around,
get back over. Readyé Good. Make sure youget your knees up on those. If you start getting dizzy, I got a little bit dizzy there at theend, take your time, maybe don't spin around so fast. Catch your breath, that's a littlebit of endurance. Run through that, three or four sets and push yourself hard.
Jump Higher Training Is Static Stretching Bad for Verticals Jump Training Program Exercises
Hello everyone. This is Jacob Hiller withthe Jump Manual. Today I want to kind of get some closure on a topic for everyone and thatis static stretching. Static stretching got a bad rep. The reason was because severalstudies found that directly after doing a routine of only static stretching, I'm talkingdirectly after, seconds, minutes afterwards, there was a slight decrease in power outputbecause of static stretching. The result of that was that whoever saw that, once thatinformation got out it was being put up on forums and really blown out of proportion.That any static stretching is going to destroy, you know, that you vertical jump is goingto decrease; ability to jump higher etc. etc.
etc. Because of that, people stopped doinga lot of static stretching and it got a really bad reputation. Really, the fact is that,in my opinion, this is my explanation of it, is that when you do a static stretch, youare holding a position, righté You are holding the muscle at a certain length. Usually itis stretched more than its homeostasis. A little further than normal. And you are inhibiting,momentarily, the stretch reflex. So, you are stretching down and instead of popping backup, you are leaving it down. So, for a slight moment there is an acute suppression of thestretch reflex. In the minutes following that there may be a very, and we are talking anextremely slight reduction in jump power.
Like most of you would probably not noticeit. As well, that acute suppression of the stretch reflex is also can be counteractedby doing some dynamic and sport specific movements after the static stretching or intermixedwith your static stretching. So really this whole static stretching destroys your verticaljump is way blown out of proportion. And the fact is that static stretching will suppressthe stretch reflex for a certain period of time but if it's done properly and intermixedwith a dynamic routine, it is a good way to condition the muscles. It's a good way toincrease range of jumping. It's also just a good way to promote proper health and circulationin the body. Overall, if you do static stretching
correct, you are going to prepare the muscles.You are going to lengthen the jump muscles. You are going to increase the muscle tissuequality. You are going to balance the muscles. You are going to increase circulation andall around it is going to be better for your jumping.