Vertical Jump Exercises Without Equipment

By | February 24, 2017

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.

15 Minute Love Handle Workout

Workout and helpful advice. Add this tutorial to your favorites it will guide you when you train! 5,4,3,2,1. Readyé Go! If you cannot do it, try resting your lower back on the floor and keep only your shoulders raised. Be sure to only rotate your torso, it may help to stare at a point in front of you. Keep your abs constantly tight to avoid burdening the spine. 5,4,3,2,1. Stop! Next Exercise: Full Side Crunch. 5,4,3,2,1. Readyé Go! If you cannot do it, try not lifting your leg and concentrate on your bust.

Don't bend the neck sideways to avoid forcing it. Switch side in the shortest time possible. Go! Be sure not to lean the bust forward, the shoulders should be in line with your hips. 5,4,3,2,1. Stop! Next Exercise: Windmill. 5,4,3,2,1. Readyé Go! If you cannot do it, try keeping your legs bent. Be sure not to lift your shoulders when you rotate the basin. Keep your abs well contracted to avoid burdening the spine.

5,4,3,2,1. Stop! Next Exercise: Crunch cross Outstretched Leg. 5,4,3,2,1. Readyé Go! If you cannot do it, try resting your heel on the floor before moving on the next contraction. Never lift your lower back off the floor. Switch side in the shortest time possible. Go! Don't use the resting arm to help you. 5,4,3,2,1. Stop! Next Exercise: Side plank hip lifts. 5,4,3,2,1. Readyé Go!

If you can not do it, try bending your legs at 90degrees. Keep the abdomen constantly tight to stabilize the spine and avoid injuries. Switch side in the shortest time possible. Go! Be sure not to lean the bust forward, the shoulders should be in line with your hips. Do not look at the floor, stare at a fixed point in front of you. 5,4,3,2,1. Stop! Next Exercise: Criss Cross. 5,4,3,2,1. Readyé Go! If you can not do it, Try gently resting your heel on the ground when outstretching the leg.

Be sure not to lift your lower back off the floor, keep the abs constantly tight. Do not strain your neck, staring at a fixed point in front of you may help. 5,4,3,2,1. Stop! Next Exercise: Spiderman Plank. 5,4,3,2,1. Readyé Go! If you are unable to complete the movement in this way, rest your foot on the ground when you take it forward. Do not raise your bottom; your back and glutes should remain constantly in line. To be able to do this, maintain your abdominals tight during the exercise. Be sure not to bend the neck. Your head should always be in line with your back. Be sure not to flex the foot, the heel must always face toward the ceiling.

5,4,3,2,1. Stop! Next Exercise: Twist on the Ground. 5,4,3,2,1. Readyé Go! If you cannot do it, try resting your lower back on the floor and keep only your shoulders raised. Be sure to only rotate your torso, it may help to stare at a point in front of you. Keep your abs constantly tight to avoid burdening the spine. 5,4,3,2,1. Stop! Next Exercise: Full Side Crunch. 5,4,3,2,1. Readyé Go! If you cannot do it, try not lifting your leg and concentrate on your bust.

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