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.
Basketball Conditioning Drills Basketball Conditioning Jumping Rope
Hi there. This next pro drill is called jumproping and there's five variations that I like to do, personally, as a pro basketballplayer. Jumping rope gives you a great agility. Many sports use the jump rope, it just helpsyou with hand and eye coordination and timing. Basically, it's a great conditioning drill.So the first variation that we're going to do is regular jumping. Just get a rhythm andconcentrate and mentally think about the turns of the rope, and before you know it, you'rejumping rope. Here we go. That is regular jump roping. Again, hand eyecoordination, timing, rhythm, it helps get your calf muscles strong, your ankles strong.Again, the timing is awesome. If you become
a great jump roper then you'll have good timingon the court. Jumping rope. Pro conditioning drill.
Basketball Conditioning Drills Basketball Conditioning Jumping Rope Backwards
This is variation number five of jumping rope.Basically, what we're going to do is we're going to go backwards in the same way thatwe go forwards, but in a relaxed motion. You're just trying to get a rhythm. This one is,again, a little more difficult. But, at the Pro level difficulty is what you want. Herewe go. (demo) And, it's important, regather yourself and get a rhythm. (demo) And thatis backwards jump roping Pro conditioning drills.