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.
Jumping Jack Weight Loss Workout 1 Lose 10 lbs in 21 days
Right now, in your own house, you're goingto do a tenminute workout in your house that's going to burn all that uglyfat off your body to make you look good naked. Before we start this workout,make sure that you've warmed up for at least five to ten minutes. If you'vealready warmed up, then let's go ahead and get started. Okay, are you standing upé Are you all readyto goé All right, just look at the clock in the corner, and all you needto know for now is that in ten seconds, you're going to start doing jumpingjacks as fast as you can for
ten seconds. Okay, are you readyé We're goingto start in three, two, one, go. All right, get those jumping jacks going.Come on, keep going. Come on, almost finished. Come on, just three moreseconds. Then we're going to stop. Come on, and stop. All right but keepmoving, though. Keep moving your feet like I'm doing. Keep moving yourfeet. Keep moving your feet. That's right. That's all I want to do, justkeep moving. Keep moving. Get ready to do and go.
Do some more jumping jacks. Come on, keepgoing, keep going. Get those jumping jacks in. Come on, keep going. Comeon, try to go as fast as you can with the jumping jacks. As fast as youcan, and stop. Just keep moving. Now, for this part here, you can either moveslow, move fast or you can stand in place, all right. But it's best ifyou keep moving throughout this whole tenminute workout. All right and go.Come on, back to jumping jacks. This is the intense part. Come on, keep going.Try to go as fast as you can. As fast as you can with the jumping jacks,keep going, keep doing it,
and stop. All right, keep moving. Like I said,if you want to, you can stand in place or you can move like this.Or if you want to, you can do some ski steps. All right, keep going, andgo. Come on, jumping jacks, jumping jacks. Comeon, as fast as you can. Come on, five more seconds. Come on, real hard.Come on, keep going real fast, real fast, and stop. All right, keep moving.Move those feet. Move those feet. This is an easy workout. Come on, havefun with it. Come on, three more seconds and jumping jacks.
Go, come on. Try to get as many jumping jacksas you can in ten seconds. Go for 15 jumping jacks in ten seconds. Nexttime, try for 20 jumping jacks in ten seconds. All right, challenge yourself.All right, and keep those feet moving. That's right, keep those feet moving.All right, right at this part you want to go slow or don't move at all.All right, this is the easy part of the workout. All right, go, and this is the real intensepart. Come on, try to get it up. Try to go as fast as you can. Come on,as many jumping jacks as you
can. All right, going for 15 jumping jacksin ten seconds or as many as you can, keep moving. That's right. This parthere, we're just relaxing. Come on now. Five more seconds and we're goingto go right back to jumping jacks. Get ready and go. That's right, do the jumping jacks. All right,keep going. Keep going. Don't give up. All right, don't give up. Thisis an easy workout. Keep moving. You have no excuse not to do thiswork out. You can do this workout anywhere in your house. You could do it inyour own bathroom if you wanted