Coach Youth Soccer

Are you serious about your vertical jump training?

Correct practices to increase your vertical leap is very COUNTER INTUITIVE.

Vertical jumping is an explosive act caused by the intense tightening of fast twitch muscles.  Because of this, training to improve jumping should be “anaerobic.”  Too many athletes train in a way that trains] mostly their “aerobic” [ability.

How is training different for the two?

Athletes looking to improve have been told that long distance running would increase their vertical. This is huge misconception. Running long distances like that can cause your vertical jump to plummet.

Sprinting, like jumping is a more anerobic event.  sprinters] running the 2 mile run as part of their training for sprinting? NEVER! Then why so often do vertical leap programs have us PACING ourselves during our vertical jump training regimes?

NEVER NEVER NEVER PACE YOURSELF FOR] TRAINING YOUR VERTICAL JUMP!

Maybe you have also seen these before. Athletes running up and down stairs or dog tired from doing speed ladder drills. Or maybe get done jumping rope for 20 minutes and your legs are so tired.. you are going to say to yourself, “Now that was tough, surely that will help my vertical.”

These are not examples of training explosively, so they are NOT going to see results in explosive moves. I guarantee you, they will be disappointed. You must train for explosion and not endurance to improve your jumping ability.

“Explosive” training will feel awkward at first.  You won’t get the same burn as training for endurance.  In a few ways training explosion is easier, although it requires a great deal more focus and short term effort.

reading this right now] will benefit incredibly just by decreasing repetition and increasing intensity.

Doesn’t doing less to get more results sound like a winning combination?

To get the most out of your vertical jumping exercises, you must consider a vertical jump training program. Check out these Vertical Jump Program Reviews to see which are rated the best and to get more information on How To Jump Higher.

People playing sports, particularly basketball, volleyball, soccer, and football, are frequently looking for ways to increase their vertical leap. There are many drills and programs existing that are specifically intended for improving a person’s vertical leap. Before starting any of these programs though, you should at least be in fair overall physical shape. Here we go over a few exercises that you could start with before starting a vertical leap program. These will help get you started.

Warm Ups
Prior to beginning any exercises, you need to warm up your muscles. Jog around for ten minutes or run up and down the stairs for a while. It is also a sound idea to stretch your muscles prior to exercising. Warming up prior to doing exercises helps you develop muscle fibers that are used for jumping.

Skipping Rope
Jumping rope is an exercise that is often overlooked, and shouldn’t be, as it will contribute to improving the strength of your legs. It also promotes maintaining excellent cardiovascular condition. Perform this exercise for fifteen to 30 minutes on a regular basis.

Knee Raises
Grab an overhead bar securely, with your arms about shoulder-width apart. Hang from the overhead bar, with your arms fully extended and knees bent slightly. Hold this position and slowly pull your knees up to your chest. Concentrate on contracting your stomach muscles while doing this. Hold this position for several seconds, before lowering your legs back down. Repeat the process 5 times.

Knee Bends
One of the top exercises to improve the strength of your legs is with knee bends (also called squats). Stand upright – straight, with chest out and with your back straight. Proceed to bend your knees slowly, keeping the back straight. Crouch, in a slow movement, to the maximum possible extent. Repeat this exercise 20 times.

Toe Touches
Stand straight. Bend from the waist while keeping your knees locked. Lower yourself down as far as you can go while trying to touch your toes with your fingers. Sustain this stance for a couple seconds. Do this exercise slowly and avoid “bouncing” while trying to touch your toes. Do this 30 times.

Sit-Ups
Sit-ups can help improve your vertical leap. Begin this exercise laying with your back flat on the floor, with your knees bent, and your feet flat on the floor. Place you hands behind your head. Now, curl the shoulders from the floor, in a slow motion. Continue to sit up. Do not “pull” on your head with your hands. Concentrate on your stomach doing the work. Exercises for your midsection are important for all physical activity as your ultimate all around strength and flexibility start here. Repeat this exercise 10-20 times.

To get the most out of your vertical jumping exercises, you must consider a vertical jump training program. Check out these Vertical Jump Program Reviews to see which are rated the best and to get more information on Improving Your Vertical Jump.

If you’re wanting to improve your basketball skills and want to jump higher or even dunk, vertical jump programs can give you the boost you need. Which jump programs in reality deliver on what they promise though? There are many different ones available, and several of them make claims that sound outstanding. If adding over 10 inches to your vertical jump was as simple as a few programs lead you to believe, wouldn’t everyone be dunking by now? So how can you find a truly good vertical program?

Here are the five things you should look for in a vertical jump program.

1. Easy to follow instructions
It’s important that you can take in what the creator of the program is discussing. It shouldn’t matter if you’re just starting or are an accomplished athlete, the program should be easy for anyone to use without a glossary of complex words.

2. Plyometrics and weighlifting workout routines
Programs that include plyo and weight workouts are more beneficial. If the product you’re looking at doesn’t have these things, there’s no way it can help you get the optimal outcome. Plyometrics involves explosive exercises, which is something you’ll need to give you the ultimate results.

3. Customizable workouts
All athletes are at different stages, and what may work for you might not work for someone else. That is the reason it is extremely crucial that a vertical leap program has sufficient variation – for beginners, intermediate and advanced ballers. That way, if you’re advanced in plyometrics workouts, but you’re a beginner to lifting weights, you can create a special workout made up of the precise programs that are most needed.

4. Increases overall strength and speed
The program should not only help you jump higher, it should automatically make you stronger and faster as well. So, if you’re only able to jump an inch or two higher, the program you have is probably not improving your strength or quickness.

5. Be Affordable
You shouldn’t have to spend an arm and a leg just to jump high! (After all, how high can you jump with just one leg (ha ha)? Some workouts are worth more money, but none of them are worth five times what the others are charging.

If you can find all 5 of these items in a vertical jump program, it is probably a good one, and one that should produce results.

To get the most out of your vertical jumping exercises, you must consider a vertical jump training program. Check out these Vertical Jump Program Reviews to see which are rated the best and to get more information on How To Improve Your Vertical.

Do you need to know which exercises to begin with that will help your vertical leap? There are several to pick from. There are a few in particular that can increase your capacity to jump higher. You must make sure that you follow them exactly. You can carry out the correct exercises, but if you don’t do them in the proper manner, you won’t obtain the results you wish for. Start with the exercises we outline below and you will possess a good foundation for improving you vertical jump.

A lot of people erroneously think that it is only the leg muscles that need to be developed to increase your vertical leap. The muscles in the back and waist are also exceptionally significant. The erector muscles are the strongest muscles in the back and take on the most work. Your plan should include exercises for the back and waist areas as well. Which brings us to our opening exercise.

Dead Lifts

A good exercise to begin with is the dead lift. Remembering to try to keep you back as upright as possible, bend your knees and grasp down and grab the barbell. Bring the barbell up until you are standing erect with the barbell hanging across your thighs. Gradually lower the weight back down. Perform three sets of 6-8 repetitions. To steer clear of injury, do not yank the bar, but perform the exercise quickly and steadily. Take a brief rest after these first 3 sets. Do one last set in a much slower fashion this time.

Leg Presses

One more good exercise is leg presses. Set the weight on the machine to a weight suitable for you. Spread your feet away from each other. Allow the weight to come down as far as you can and then, pretending like you are jumping, thrust the weight back up quickly. You don’t leap in slow motion, so you don’t want to practice in slow motion. Jumping is an explosive move, so you need to do this exercise in an explosive manner. Repeat this exercise six times – and execute five sets. Allow muscles to relax between sets.

Medicine Ball

Finally, utilize a heavy medicine ball in place of a basketball. Pretend you are going to slam dunk, but don’t in reality throw the ball! Embellish the movements and reach for the rim. This will help strengthen all the muscles you will be using when you slam dunk for real. As with the leg presses, make sure to be explosive when you perform this exercise.

While these are only three exercises, they can be a good beginning to increasing your vertical leap. As you advance, include further exercises to your routine. Take into account that correct form is just as critical as the weight and the number of reps.