How to Increase Vertical Jump to Spike a Volleyball Jump Higher to Improve Volleyball Spike Fast
OK guys, I want to talk about why people failto increase their vertical jump. I want to lay down exactly how you can start increasingyour vertical jump in the next 2 weeks or faster. The first thing is, why do peoplenot succeedé First is a lack of knowledge of the correct principals. Second is a lackof knowledge of the correct practices and jump techniques. So basically that is thedifference between what you do versus how you do it. And there is a big difference thatI'm going to go into a little later. Third of all is a lack of discipline or abilityto apply proper jumping techniques consistently over a period of time. And the last one issimply lack of proper nutrition. The first
thing you got to understand is that strengthplus quickness equals explosion (strength + quickness = explosion). When strength andquickness are applied during the same muscle contraction, explosion is the result. Youhave to maximize your muscle strength and you have to maximize your muscle quicknessand neurological response to create that explosion. Now: endurance versus explosion. Trainingyour jump explosion is counterintuitive. You go out there and you jump for an hour,working very hard. You are sweating, training hard, you feel the burn and you think youare training correctly. Most of you are not. You have to train in what is called the improvementzone. If your maximum vertical jump is 32
inches, and most of your training is donejumping at a 12 inch intensity, you are training yourself to jump 12 inches over a long periodof time. You are training your jumping endurance. This is all about the quality over the quantity.Let me give you another example. If you were a sprinter training for the 100 meter dashand your coach says you have to run 2 miles everyday and it is going to train you forthat 100 meter dash. After that workout you are going to be tired, you are going to besweaty and you are going to be training your jump endurance. No sprinter is going to trainby running the mile or 2 mile to run the 100 meter dash. You will be training the wrongtype of muscle fiber. So as long as you keep
training your endurance, you are not goingto be training the right type of fast twitch muscle fiber. There are 9 variables to yourvertical jump training. Each is going to contribute to upward explosion andor momentum. An effectiveprogram that wants to get results very quickly is going to target each facet. So trainingmultiple facets is going to create greater and faster results. For instance: flexibility.Training your flexibility correctly is going to give you more leverage on jumping power.Your form, fuel, your stability, you balance. Learning how to tweak how you jump is goingto help you tweak every aspect of your vertical explosion. Nutrition is huge. It is huge!Nutrition is a discipline. It is hard to get
right but once you get it correct you aregoing to maximize your workout. Your muscles are going to get broken down each workoutand if they don't have the proper nutrition to build them back up and strengthen themand prevent injury and have correct maximum muscle gains, guys, you are missing out ona whole lot. Now, I am going to tell you this over and over again (a lot of people are),but most of you are not going to capitalize on it. You are going to need a mentor. Youare going to have questions. You are going to have legitimate exceptions to this trainingprogram; to any training program because there is no one size fits all. There is no cookiecutter program out there. I provide 100% support
via email. You are also going to have accessto a forum where other people are already getting the results that you want. You cantalk to them about their training and what has worked for them. Guys, I am inviting youto take it to the next step. If this makes sense to you; if you understand how theseprincipals are going to help you jump higher and how training every facet and trainingin the correct mode and the correct types of exercises, get the jump manual. I do recommenda weight room but I provide an alternatives if that is not available. I am going to providecomplete support. If you have younger kids or you are older yourself, I guarantee youI have trained someone in you situation. I
Learn the PARKOUR ROLL Assassins Creed Style
Rolling, the most important and fundamentalmove you will learn in your parkour and free running journey. So when first learning the break fall roll,its good to find like a soft surface like grass or something. You don't want to learnit on cement because if you are practicing and you mess up you can hurt different partsof your back. Or hit your head and then you're in for a real doozy. But grass is usuallya perfect surface for you to learn on. So what you want to first focus on, is it's nota forward summer salt like you do in gymnastics because with the impact and momentum if yourgoing straight over your head there's always
the risk of you hitting your head. So theidea of the roll is that you're going from one shoulder diagonal across your back toyour hip so that you're not rolling directly over your spine so that you can avoid anypotential injury. Because you never know what kind of surface you're going to be rollingon. What you are going to do is your going to find your you feel comfortable rollingover and your going to focus on keeping your head to the side and rolling over that sideof your back. So it comes up like that. Some people like to use their hands to supportthemselves as they go into the roll. That's personally what I do. Some people like todo an arm scoop and kind of allows them to
make sure they tuck that shoulder and so whatever your method you just want to make sure you practice is slowly so that you can getthe feel for it and make sure you practice it regularly with your training. Cement is a good way to learn where you canimprove your roll. So if you take it real slow as you do your roll the same way you'llfeel any bones or protrusions in your back that will hurt or kind of fell uncomfortableif you know your not doing it correctly. And everyone back is different so you may needto adjust it a little bit to make sure that you're doing the roll so that you're avoidingthose, those soft spots.
When you first start to learn the roll withdoing drops you want to start with something low and work your way up. Stairs are a perfectexample, maybe if you can find stairs over grass or something soft you may not necessarilywant to start with cement. But I'm just going to use these stairs as an example on how youprogress. So when you land and hit the ground you don'twant to bend your knees a lot. You don't want to come all the way down and then roll butyou want to be able to hit and your knees just slightly bend and because of the wayyou land you're able to fall into the roll and your momentum will be dispersed throughthe momentum of the roll as you see here.
Sometimes accidents happen when you're doingparkour. And having the roll down, having it drilled, your muscle memory will know justhow to do it. And there is how you save yourself if you're about to eat it. You can actuallyuse the roll to prevent yourself from getting injuries that you would sustain otherwiseunless you knew how to roll correctly. So you have your basic rolls but then you alsohave dive rolling. Which is where you actually leap over the obstacle so you're going lothigher and ending up into the roll where you're using your arms and the way you tuck intoit to disperse your momentum. So this can be more difficult because you're not usingyour legs to help transfer the impact into
the roll but you're actually using your armsand the roll directly as the impact to disperse it. So normally you don't do dive rolls offreally high things but you do it to get yourself over things that might be hard to jump overusing your hands if its say barbwire or you know various other different obstacles. And then you can start using lower obstaclesto help in your technique and to see what you're capable of. So here's a low chain linkfence that I'm going to use to aid me in how I'm clearing the obstacle.