Exercising Tips How to Get a Good Vertical Jump of Up to 6 Inches
Hi, I'm Ken Kashabura, personal trainer andfreelance fitness writer, and today, I'm going to talk about how to get a good vertical jump.All right, when you want to get a good vertical jump you need three things; you need flexibility,you need strength, and you need quickness, okayé And there is a few different exercisesyou can do; mostly plyometric or ballistic training drills. And what we're going to begoin' through today; fivefivefive squats especially made to put all three aspects ofa vertical jump together into one. What you're going to do here is you're going to hold dumbbellsor kettlebells in your hands, and what you're going to do is you're going to do five squats,very deep, very slow. Work on your stability,
works on your flexibility, so you can getdown deep into a squat and you can come up. So, you're going to do five nice and slow.The second five you're going to do is you're going to do five squats, but these are goingto be very fast squats, okayé So five slow, and then five fast. And then, the last oneyou're going to do jump with the squats, you're going to do jump squats, so you're going toget down into your squat, jump as high as you can, come back down. You never stop movingduring these fivefivefive squats. Give yourself about thirty seconds. Get right back intoit. Do about four to six sets. I'm Ken Kashabura, and that's how you get a good vertical jump.
Track Field Training How to Increase Your Vertical Leap
Hi I'm Les Whitley I'd like to talk to youright now about improving your vertical leap. The vertical leap is you propelling your bodyupward through space by putting force into the ground to overcome gravity. Ideally, thestronger you are the more force you're able to put into the ground. But you've got tobe able to do that and make that transfer as quick as you possibly can. So it's maximumforce and minimal time to produce a lot of power. Exercise such as a squat to build agood strength base to make the legs nice and strong. But then other exercises in transitionsuch as the power cleave or the overhead snatch so that you're using that power and movingan object through space using minimal time
so that the bar is traveling as fast as possible.In the vertical leap again you're putting maximal force trying to travel as quicklyas you possibly can in an explosive movement upward. Measuring your vertical leap to startusing an apparatus such as the vertex here will give you a true indicator of where youare. That way when your training you're able to track you progress. So that you know ifyou're vertical starts out at twenty inches and you improve by four inches you have agreat way to have good validity to your movements to tracking your progress. Technique wisestart foot stance about hips width, nice upright body position, swinging the arms quickly downto engage that stress reflex of the lower
body so that those muscles react and are stimulatedto quickly produce force coming upward to the sky, starting with the arms forcefullycoming down, rebound, reaching up to the sky.