## 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.

### The math behind Michael Jordans legendary hang time Andy Peterson and Zack Patterson

Michael Jordan once said, quot;I don't know whether I'll fly or not. I know that when I'm in the air sometimes I feel like I don't everhave to come down.quot; But thanks to Isaac Newton, we know that what goes upmust eventually come down. In fact, the human limit on a flat surface for hang time, or the time from when your feet leavethe ground to when they touch down again,

is only about one second, and, yes, that even includes his airness, whose infamous dunk from the free throw line has been calculated at .92 seconds. And, of course, gravity is what's making itso hard to stay in the air longer. Earth's gravity pulls all nearby objectstowards the planet's surface, accelerating them at 9.8 meters per second squared. As soon as you jump,gravity is already pulling you back down.

Using what we know about gravity, we can derive a fairly simple equationthat models hang time. This equation states that the heightof a falling object above a surface is equal to the object's initial heightfrom the surface plus its initial velocity multiplied by how many secondsit's been in the air, plus half of the gravitational acceleration multiplied by the square of the numberof seconds spent in the air. Now we can use this equation to modelMJ's free throw dunk.

Say MJ starts, as one does,at zero meters off the ground, and jumps with an initial verticalvelocity of 4.51 meters per second. Let's see what happens if we modelthis equation on a coordinate grid. Since the formula is quadratic, the relationship between heightand time spent in the air has the shape of a parabola. So what does it tell us about MJ's dunké Well, the parabola's vertex shows ushis maximum height off the ground

at 1.038 meters, and the Xintercepts tell us when he took off and when he landed,with the difference being the hang time. It looks like Earth's gravitymakes it pretty hard for even MJ to get some solid hang time. But what if he were playing an away gamesomewhere else, somewhere faré Well, the gravitational accelerationon our nearest planetary neighbor, Venus, is 8.87 meters per second squared, pretty similar to Earth's.

If Michael jumped here with the sameforce as he did back on Earth, he would be able to get more than a meter off the ground, giving him a hang time of a little over one second. The competition on Jupiterwith its gravitational pull of 24.92 meters per second squaredwould be much less entertaining. Here, Michael wouldn't evenget a half meter off the ground, and would remain airbornea mere .41 seconds. But a game on the moonwould be quite spectacular.