Plyometrics Jumping Exercise

By | September 24, 2017

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.

Jump Lunges Killer Plyometric Leg Exercise

gt;gt;MARK: Hi this is Mark Perry from BuiltLean which is of course your source of efficient fitness tips and programs, so todayI'm gonna show you one of my favorite exercises for really gettingyour heart rate up, and getting that late lightburn going and it's the jump lunges, it's also referredto as the jump split. And yo, I'm gonna be showing you three differentvariations of the jump lunge, so you can figure out what's right for yourfitness level.

And so let me go into it. What is a jump lineé I'm gonna be showing you the easy version,which is the assistant jump line, and so you are gonna try to find a bar,or something you can hold onto, as you're doing this exercises. So how a jump lunge works is, you'regonna start out with your legs split apart, you're gonna go down towards the floor,and you're gonna forcefully jump off the ground. onto the other leg, and so you're essentiallysplitting your legs apart.

And alternating them. Let me just show youreal time. Because I had this assistance here, it's reallyhelping support my weight so it's much easier than doing a normal jump lunge, the body weight jumplunge. And that's what I'm gonna show you right now,that's a second variation of the jump lunge,it's justwith your body weight. And so, let me show you what it looks like.There're a few different ways you can hold your hands

you can either hold your hands right by yourside, as you do the jump lunge. You can also do the jump lines with yourhands on you hips, or even behind your head. And so if you notice, it requires a decent amount of balance andthat's kind of an element as you're doing this exercise, and so, if you're watching this tutorial and you'rethinking quot;you know what, I can do this no

problem well, I have a surprise for you, and is thatif you use weight, it's much harder. And I'd love to hear your opinion if you doit, so I got 25 pound dumbbells here, I'm gonna show you what it looks like. So we are just gonna hold these by your sides, again we're just forcefully jumpingup and down

And so, I like doing these, I might soundcrazy but I love doing these in between a squatworkout. So I do squat, then I do jump lunges,a squat, then I do jump lunges in a circuit. So, I actually put up a tutorialwhere there's a metabolic conditioning circuit that I use the jump lunge as one ofthe four exercises. And I actually do the metabolic conditioningcircuit at the end of a work out so hope this is helpful, if you're watchingon YouTube I'd like if you clicked the Like button.

Leave a Reply