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.
7 Jump Rope Variations
gt;gt;MARK: Hey! It's Mark Perry fromBuiltLean I'm in New York City right now,the east river is behind me and I want to show you one ofmy favorite cardio exercise methods which is just using a jump rope andthe beauty of the jump rope is, it costs like 10 bucks, you cando it anywhere and you can get a great work out. The one downside is that sometimes peopleget really bored from just jumping in place so I'm gonna give you seven different typesof techniques you can use to kinda spice it
up. and so I'm gonna start out with the basicdouble, uh, just one hop, it's just the standard jump rope in place,then you can actually go from one to the other from right to left. As you can seeI'm hoping from my right to my left. The next one, is you are gonna do just one one foot at a time. so I'mgonna do my right, and you can do 10 or 20, then you do left.
Then you can do side straddles. Front straddles. Then you can do running in place and finally you can do double hops. I'm doing two at a time. and so there're a lot of differentways you can spice it up with the jump rope, I think it's aright exercise and hopefully these different types of techniqueswill be helpful for you kinda
keep it fresh.
Warm Up Like Rocky Jump Rope Training With The Healthy Trucker
Hi, I'm Derek with thehealthytrucker .You're driving along and you have a little bit of time to get in an exercise routine.One important thing to remember is you need to warm up. Great thing to have along withyou is a jump rope. You can, obviously take it with you any time. Doesn't take up a lotof space. But it's gonna get your arms going, your legs going, you don't have to do anythingfancy. Just pop out of your truck. I'd say just give it about 5 or so minutes. But that'sgonna be a difference maker after you've been sitting for a long time, it's gonna help preventinjury, get you warmed up and ready to go into that exercise routine. So don't forgetto warm up next time before you do your exercises.
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