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 1 Lose 10 lbs in 21 days
Right now, in your own house, you're goingto do a tenminute workout in your house that's going to burn all that uglyfat off your body to make you look good naked. Before we start this workout,make sure that you've warmed up for at least five to ten minutes. If you'vealready warmed up, then let's go ahead and get started. Okay, are you standing upé Are you all readyto goé All right, just look at the clock in the corner, and all you needto know for now is that in ten seconds, you're going to start doing jumpingjacks as fast as you can for
ten seconds. Okay, are you readyé We're goingto start in three, two, one, go. All right, get those jumping jacks going.Come on, keep going. Come on, almost finished. Come on, just three moreseconds. Then we're going to stop. Come on, and stop. All right but keepmoving, though. Keep moving your feet like I'm doing. Keep moving yourfeet. Keep moving your feet. That's right. That's all I want to do, justkeep moving. Keep moving. Get ready to do and go.
Do some more jumping jacks. Come on, keepgoing, keep going. Get those jumping jacks in. Come on, keep going. Comeon, try to go as fast as you can with the jumping jacks. As fast as youcan, and stop. Just keep moving. Now, for this part here, you can either moveslow, move fast or you can stand in place, all right. But it's best ifyou keep moving throughout this whole tenminute workout. All right and go.Come on, back to jumping jacks. This is the intense part. Come on, keep going.Try to go as fast as you can. As fast as you can with the jumping jacks,keep going, keep doing it,
and stop. All right, keep moving. Like I said,if you want to, you can stand in place or you can move like this.Or if you want to, you can do some ski steps. All right, keep going, andgo. Come on, jumping jacks, jumping jacks. Comeon, as fast as you can. Come on, five more seconds. Come on, real hard.Come on, keep going real fast, real fast, and stop. All right, keep moving.Move those feet. Move those feet. This is an easy workout. Come on, havefun with it. Come on, three more seconds and jumping jacks.
Go, come on. Try to get as many jumping jacksas you can in ten seconds. Go for 15 jumping jacks in ten seconds. Nexttime, try for 20 jumping jacks in ten seconds. All right, challenge yourself.All right, and keep those feet moving. That's right, keep those feet moving.All right, right at this part you want to go slow or don't move at all.All right, this is the easy part of the workout. All right, go, and this is the real intensepart. Come on, try to get it up. Try to go as fast as you can. Come on,as many jumping jacks as you
can. All right, going for 15 jumping jacksin ten seconds or as many as you can, keep moving. That's right. This parthere, we're just relaxing. Come on now. Five more seconds and we're goingto go right back to jumping jacks. Get ready and go. That's right, do the jumping jacks. All right,keep going. Keep going. Don't give up. All right, don't give up. Thisis an easy workout. Keep moving. You have no excuse not to do thiswork out. You can do this workout anywhere in your house. You could do it inyour own bathroom if you wanted
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.