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.
Jump Rope Workout10 Minute Cardio Routine Tony Horton Fitness
Hello boys and girls and moms anddads and sisters and brothers it's your pal Tony Horton here onYouTube it's Tony Horton Fitness. Today we got a workout called Jump Pump. We are gonna jump some rope. We are gonna do it forten minutes straight. For some of you, hey it's gonnabe an awesome warmup. For others, it's gonna be a pumpy,very difficult, full on workout. We are gonna do five moves.
First five minutes. Then we are gonna repeat em.So here come my ten minutes. Two, three, four, five, six, seven,eight, nine, ten. Locked in. Here we go. Boom. I am gonna hook it up righthere so I can see it. Every precious second. Here is my rope of choice. Pick one that works for you.
First move is gonna be kicks. One minute. Ten and toy. Here we go three, two, one. On the clock. Like a walk in the park.Just kicking along. Only one foot on thefloor at a time. We are gonna be here for full minute.
Stay nice and relaxedin your shoulders. If you don't have a rope,you can fake it. But trust me man. This is something youwanna learn how to do. So breath relax. Make sure yourhands are in the right place. Kicking. Here is our first minute.30 seconds in. Nice and hard.
In those toes. I got simple single here. Merry had a little lamb.Her fleece was white as snow. Oh say can youâ€¦. So, six more seconds here. Three two here are singles. I like this becauseheart rate is cranking. It's a burn in my shoulders.
I missed. My first miss. Ok, let's all count first one. Back in the game. If you miss two so whaté Real world stuff. You get back in. So, as you can see I onmy balls of my feet. Heels never hit the ground.