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.
Run Faster Jump Higher Punch Harder ONE VIDEO
What's up, guysé Jeff Cavaliere, ATHLEANX . Today it's all about power and how powerfulare youé I can tell you this right now, if you are not carving out a section of yourtraining to become more powerful then you will not be powerful because you have to trainfor power. Power is not just being strong, it's being able to exert that strength quickly. We could do that and we could train for that,but you have to be sure that you are. Today I want to show you a few ways to do that andI'm talking about jumping higher, running faster, punching harder, pushing faster, orharder; it's all about power and if you don't
do it, guys, you won't get it. So how do we know how to train for poweréI know that all of you do know about power because if I were to ask you to try to throwa baseball as far as you can, or better yet ask a young kid to throw a baseball as faras they can. What do they instinctively doé They instinctively bring their arm up here. They don't try to throw from here or dothis. No one does that. They all bring their arm up to throw and they may not look allthat pretty because they may not have the coordination yet, but they've got the instinctivepart right. That is in order to get the ball
to get as far as you want it to go you haveto know how to prestretch the muscles that are actually going to be involved in actuallythrowing it. So, by doing this I've stretched my tricepsout, which is going to extend as part of the throw. I've also brought the arm up. I didn'tjust do it down here and throw it. I brought it up so I get the long head of the tricepson a stretch as well. I've got the forearm flexors stretched by bending the wrists back.You don't have to tell them that. They don't do that. They do this. You also have the rotatorcuff on stretch. You have the torso on stretch by turning backand rotating. The same thing can happen with
a jump. You don't try to jump from flat feet.What you do is you try to bend at the knees, lean over at the waist, stretch the low back,and stretch the glutes; that's how you instinctively know power. But you've got to train for itin order to bring it out fully. So what can we doé Well, if you want to run faster I'vegot an exercise here for you. It's called the Sprinter's Hang Clean. Whatyou do is you get into a split stance position, on leg in front of the other as if you'realmost ready to come out of the starter's block. You're going to sprint. That firststep is so important. The acceleration out of the box is critical. You can train yourselfto become a lot faster and more powerful in
that position by doing this exercise. You're going to bring the hands up as fastas you can in a clean, switch your feet get your feet where you get to a squared off stance,then drop your other foot right back and sprint. So you're trying to train yourself to be veryexplosive on your first move. This, you don't need a heavy waist for. As a matter of fact,you don't train these movements to failure. You're training for power and precision. It's not about going to failure because whathappens then is you break down your form. So you want to know, not just what exercisesdo, but how to train them. Now we can get
you to jump higher. The same thing here applies.We're going to use this, not just a completely vertical jump displacement, but a broad jump;a horizontal jump displacement. We're still going to get components of vertical and horizontalby doing this. So you still get back in this hang clean positionand now as you clean you jump forward. You want to be able to time that landing withthe timing of the end of the clean where they get up into the rack position with the dumbbells.You keep trying to get faster at the clean and more precise and farther with your jump.Be powerful. Again, don't train these to failure, to where your form breaks down.
run faster jump higher resistance band training Acceleration and explosion exercises
Speaker 1: Today, I want to work on some drills,some plyometric drills, for acceleration, for speed, if you're wanting to obviouslyrun faster and jump higher. These are going to be some good drills that you can do. Again,I'm using the kinetic bands. I'm getting the resistance, working my core muscles all atthe same time. First one that I'm going to do is what wecall a rocket jump. That is we're going to get in the basic stance of where you wouldbe jumping. This is for jumping and for explosion, but we're going to call it a rocket jump towhere this is your normal basketball or volleyball position where you would start to jump. Then,we're just going to explode. We're going to
do that rapidly, as many as you can. Try togo for 10 or 15 seconds. Really try to come down in the same spot that's going to helpyou with your balance and your control and again work acceleration and your explosion.Then, we're going to go into what we call the squat jump. Where you're actually goingto come down to here. Try to come down to parallel, and then you're going to explode.Come back down, still want to be doing it sort of like the rocket where you're jumpinglike that. Just keep going down, coming back to that same spot and really hitting thatbalance and explosion. Then, what we're going to do is we're goingto go into sort of a mountain climber, but
we're going to come down here, out, and backup, and then we're going to explode. Down, out, up, just like that. You're really goingto feel that in your quadriceps and your glutes and your hips, and you're going to get somegood abdominal work. Our next drill is going to be what we calla wide out. We're going to be working on the outer part of our leg here. We're just basicallygoing to come down like this and go out like this, and in, and out, in, out. The loweryou get the more you're really going to feel it back here in this hip and this hip flexor,so just continue. Try to do that in a slow motion like this, and then try to come outand do it in a real fast motion. You're really
going to feel that in the hip flexors.Then, we're going to do some of the old fashioned mountain climbers. We're going to get downhere, straighten that back out, up, up, up, up, just like that. Again, that's going tobe something that you're really going to feel in the glutes. You're going to feel it inyour hamstrings and you're going to feel it in your quadriceps.Then, we're going to do an advanced mountain climber where we're going to come and we'regoing to bring it out here to the outside of your elbow, and back, out, back, out, righthere. You're actually going to get some good work on the inner thigh and that groin areaand back here in the glutes and the hips and
the quads.éé éé éé éé.