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.
Jumping Jack Weight Loss Workout 2 Lose 5 pounds THIS WEEK
Okay, get ready because in ten seconds we'reabout to do a kick ass jumping jack work out. I want you to start doing jumpingjacks as fast as you can, starting in three seconds, get ready, goingas fast as you can, and go. Come on, doing jumping jacks as fast as youcan. Remember, we're not doing a casual jumpingjack work out, right now you're going as fast as you can. You're going allout for me. Come on, keep going as fast as you can. Pick it up, faster andfast. Keep going, about 8 more seconds. Keep going as fast as you can. Rememberreal intense right now,
going as fast as you can, going all out. Comeon three more seconds, going all out, and stop. All right keep moving, keep moving. That'sright keep that heart rate up, keep going, keep moving. All right, in threeseconds I want the same intensity, the same activity. Get ready, go.Same intensity, going as fast as you can. Keep going. Come on, pick it up,pick it up, match that intensity that you did the first one. Keepgoing. Keep going. Go as fast as you can. Going all out right here. Come on,five more seconds, give me all
you got. Give it all you got. Three more seconds.Get ready and stop. All right, keep moving, keep moving. Comeon, this is going to be a real short workout so hang in there with me. Comeon get ready, three more seconds and go. Come on fast as you can. Nowlook, if you got bad knees or this is too hard for you right now, sit inthe chair. Do it sitting down. There is no excuse for you not to do thisworkout. No excuses. You should not be sitting there watching thisworkout. This is not a movie. You should be moving right now. Like I said,this is not a movie, this is a
workout. So get up and move. Stop. All right,keep going. Keep those legs moving. Remember and again, if this is toohard for you right now just stand in place. Just don't quit. Do not quit. Go, go on right back to it. Remember, lookin the lower left hand corner, if this is too hard for you, have a seat.Just don't stop. I don't want any excuses and like I said and I'm going to sayit again, this is not a movie. It's not a TV show. You should be up off yourbut moving right now. Don't look at it, if you're just going to look atit, look at something else, but
you should be working right now. And stop. That's right. Keep moving. Keep moving. Allright, in four seconds going right back to it. Keeping that same intensity,go. Same intensity. Now look at the corner again, if you're lazy you cando this laying on the floor, you can lay down on your back, like I said,no excuses, no excuses for you not to do this. Come on, you got to do thiswork out. Remember, think about the way you look, give it all you got. Remember,going to lose weight all over your body. Going to lose that belly fat,arm fat, everything. Stop.
Like I said if you're a little bit tired rightnow, just stand in place, get a quick ten second break, stand in place.If not, just keep moving. Get ready, go right back to it. Come on, sameintensity, same intensity for you people out there who have excuses, lay downon the floor and do it. Just don't sit down and look at, keep moving. Now look if my voice is annoying to you oryou don't like to hear me talk, hit the mute button. I just don't want youquitting this workout. Just hang in there with me, stick in there. All right,stop.