Bodyweight Exercises To Increase Vertical

By | December 30, 2016

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.

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.

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