How To Improve Your Lateral Jump

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.

4 Speed Ladder Exercises That Will Improve Your Footwork Tennis Conditioning

Hello guys and good morning. Today we are going to show you some speedladder exercises that you can do with your athletes. Alexander is going to perform them and I'mgoing to give you some information about the drill, how they are called and what they arefor and so forth so you have an understanding of what you are doing and you can emulatethat with your athletes at home. Oké Here we go. First exercise we are going to do is the FastFeet forward and reverse.

Alexander is going to demonstrate. We are going to do it so that each leg andeach square as fast as possible going through the ladder. So you are going to do it forward and youare going to do the same thing in reverse. That's good. So after you do that you take a little break,10 20 seconds, and then you want to make sure you start with the other leg. So you on the first time if you started withthe right leg, second time you want to start

with the left leg. That's it. When you do the reverse part make sure theupper body leans forward so you don't fall back if you are going really fast. Oké It's just a quick pointer and the exerciseis very good for the quick step sequence moving forward or if you have to hit an overheadand need quick feet that's the reason why we would do this exercise.

Ok, next we are going to have the LateralFast Feet. So you are facing sideways as Alexander doesand same thing: you want to hit the squares really quickly. This basically emulates your footwork whenyou move along the baseline. Same thing here, you can take a little breakin between and then you turn around and do it the other way. Just make sure that the hips stay square. So you always want to make sure the hips aresquare and there is no hip rotation in the

movement. Also, if you are a beginner it is fine ifyou are looking down to the ground to see the squares. As a beginner that's fine. Since in tennisyou look forward while moving you eventually want to get to you looking forward while movingthrough the speed ladder. That would be level 2. For level 3 we move through the speed ladderlooking forward or while looking at the coach tracking an object.

That would be level 3, the professional levelbecause that's what you have to do on the tennis court. You have to move forward, backwards, sidewayswhile tracking an opponent and the tennis ball. So that's what you want to eventually emulatewhen you are doing the speed ladder exercises. Ok, next one we have the Jump Over Fast Feet. We are going to do that first. So you jump, no.

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