Train To Jump Higher

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.

How to Jump Higher for Volleyball Fast Way to Improve Vertical Jump How to Spike a Volleyball

Today we are just going to talk about verticaljump height and how to improve that number. It's a test that a lot of people get testedon when they go play their sports or go into combines and things like that. We are goingto work on how to improve that height. So I am going to bring in Morgan real quick.Morgan is going to give us a demonstration of a vertical jump. Ah, it's basically a squatjump but just picture that she is testing on a vertical jump and then we'll talk abouttraining progressions and how we are going to go ahead and work on improving that. SoMorgan, just stand tall. When you are ready just squat and get up into the air. Alrightgood. So, it looks pretty simple. She is squatting,

she is jumping up in the air. But we are goingto break this down and we are going to work on improving it. We are going to break itdown into 3 different segments. First we are going to talk about her ability to load properlyor decelerate. She is going to start tall. Too many times athletes have a hard time withthis jump because they can't load their body properly. So usually it is a posture thingor they don't have the mechanics to go ahead and load properly. So we are going to watchMorgan go ahead and just load into a solid base. Load, good. So out of this positiona lot of times what athletes have a hard time doing is that knees will cave in. So, kneescave in and I lose glut activation. I will

lose force, I will lose energy when I go aheadto jump. Go ahead and turn to the side real quick Morgan. This is a good upper body. Sostart tall and go ahead and load. A lot of times athletes will have this sort of roundedback so I am leaking a lot of energy once again into that low back. That will resultin poor performance when I go ahead to jump. One of the biggest things we see too is whenthey load, they will go ahead and load her anterior. Meaning they jump with all theirweight going forward and their heels will be off the ground. So she is going to load,her heels are off the ground. We can see lack of stability here obviously. She is goingto have a hard time getting up in the air

because she is unstable. Also, she is loadingthe knee. Go ahead and drop back down for me. She is loading the knees a lot; not backhere to the hips. This is her powerhouse. All her power comes from right here but sheis loading through there. So once again, not a good source of power production or forceproduction. We want to go load through there. So real quick: Morgan, once again start tall.She is going to load into a nice solid stable base. So now she is ready, she is loaded throughthe hips and she is ready to get up in the air. Go ahead and relax Morgan. So a lot oftimes, we see athletes have a hard time loading properly and they have already lost heightand power from their jump. Just from simply

how they are loading improperly. OK, so nowwe have gotten that down and Morgan is able to load properly. So go ahead and load properly.She is down and she is ready to jump. So once she has this down, now we are going to workon her ability to reaccelerate up. So she is loaded, she is stable, she is ready toproduce force, now go ahead and jump up into the air. Because of that stable position,because of that good posture and good kinetic chain of alignment throughout her body thatwe are looking at here, she is able to get up into the air quickly, aggressively andwith power. Righté Because that is what we need her to do. Once she is stable, then getup quick. Go ahead and do another one real

quick Morgan. As she reaccelerates, it isour chance now to basically work on her hip extension and triple extension through thebody but primarily here. Her jumping production comes from here once again. So it is flexedand then go ahead and reach, jump up in the air extended, that is where that power comefrom. And that is going to add inches onto that vertical height. So we worked on herability to go ahead and load her hips. We worked on her ability to reaccelerate andget up into the air quickly, and bring her hips through. But now we have to put it alltogether, righté Because when she does her vertical jump on her test, she starts tall,she loads and gets up into the air. So go

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