Higher Jumps Vertical Jump Training Resistance Bands
Speaker 1: Today we've got a bit of a jumpchallenge. I'm going to show you a little bit of a workout here. It's going to add alittle bit of an endurance portion of it as well as vertical leap. Grab you a nice boxthat's a little challenging for yourself, get your bands on and then lay out a benchor anything that you're going to jump over, it's going to be a barrier. So make it a littlebit challenging, but make sure that you can get over and back. Let me show you real quickand then we'll run through a set. So I got my box height here, make sure you got yourbands on. Let me just tell you when you're wearing the bands and you're working on yourvertical leap you want to make sure that you
control your knees. Don't let them controlyou. A lot of benefits, we've talked about this in hundreds of other tutorials I've postedfor you, but you got to make sure that when you're wearing the bands when you land workagainst the resistance and you're going to build your hips so quick, but if you let themcontrol you or you're not strong enough to do these types of things without the bandson, you probably want to start doing these types of exercises without the bands first.So let's jump into it here. Get your box height a little bit challenging. We're going to goless reps, but I'm going to show you both exercises. Get a good arm sweep on top ofthe box. Soft landings, you either hop back
or just step off, whatever you feel comfortablewith. The most important thing is you get up, get down, get up, get down. It's not afast pace, we're going for height. Nice soft landings. The second part of the exercisewould be speed, but under control. We're going to go over, all about getting your knees up.Let's jump into the workout. We're going to go 8 max jump heights and gofor a 15 second burst right after that for speed. Let's go and get started. 8 reps righthere. That's one, two, three. Make sure that you're landing neutral like that. Don't letyour feet come together, stay under control. I think I got two more. The last one. good. Now we got about 15 secondburst here for speed. Try to get up, get around,
get back over. Readyé Good. Make sure youget your knees up on those. If you start getting dizzy, I got a little bit dizzy there at theend, take your time, maybe don't spin around so fast. Catch your breath, that's a littlebit of endurance. Run through that, three or four sets and push yourself hard.
How to Jump With a BMX Bike How to Practice the Bunnyhop on a BMX Bike
Bunnyhops like pretty much of all the finerskills that you might learn out of a bike do require a lot of practice. I can sit hereand explain how to do them to you all day that at the end of the day it's not goingto be the type of thing that you just learn how to do. It's a trick that you often learnbut you really perfect because as you keep doing them over the years you get better andbetter at them. You learn how to better use your legs and how to get better hop, bettertuck all these things and it's like constantly evolving process. At the same time there'sa lot of steps that you can take to make sure that your getting a good bunnyhop quickly.The main thing as I said is you want to keep
in mind that a bunnyhop is a 3 part motionit's not a single motion as a really good rider make it look. You really want to makesure that when your practicing your bunnyhops that you keep in mind that the 3 part motionis you get your front end up high. You explode up with your legs and then you tuck the bikeout and a really good thing to keep in mind when your practicing this is working on specificparts of it. Sometimes it's if you know you have to allow all the things to follow fromthe previous action that you've taken so you know you get your front wheel up you reallyhave figured out how to get the front wheel to a proper height. The next logical stepis make sure that you have a good a really
good solid hop from your legs. And you reallydon't want to worry about the tuck so much until you can get to a point where the bikeis almost flatten out just by using your legs for the vertical hop. Once you've gotten tothat point and you feel comfortable doing that point then you really go for the tuckto maximize the bunnyhop. But until then it's not something you should worry about so aslong as you keep in mind that a bunnyhop is a 3 part motion and concentrate undoing eachon of those 3 parts as well possibly can by the time your done, and you've gotten to that3 step to where you really working on the tuck and good form of having a tuck. Thenthat's where your bunnyhop is going to be
in tip top shape.