Posts Tagged ‘increase your jump’

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Upper And Lower Body Plyometric Exercises

Monday, September 6th, 2010

Plyometrics is one form of exercise that can definitely help you boost your jump. Remember that if you are not doing plyometric exercises correctly, no matter how long you do these, you would still not see any result. If plyometric exercises are done correctly, these can increase a person’s jump in just a few weeks.

Plyometric exercises could be done to both your lower and upper body. It has been proven that upper body plyometrics can raise an athlete’s performance in volleyball, baseball, basketball, softball, tennis, badminton, and others. On the other hand, plyometric exercises in the lower body are used by players in sports like hockey, basketball, baseball, football, sprinting, soccer, track and field, and others.

When it comes to intensity, you must be aware that plyometric exercises also have different intensities. Low intensity plyometrics are some jumps and throws while high intensity plyometrics are depth jumps that are 32 to 48 inches. Bounding exercises are of submaximal intensity while depth jumps of 8 to 20 inches are of moderate intensity.

Furthermore, you must remember to begin from low intensity exercises and gradually progress to high intensity exercises. Also, using weighted vests or ankle weights is not recommended with performing plyometric exercises since these will only lessen the speed and quality of movements because of the additional load. The ideal frequency of doing plyometric exercises is only 3 to 4 times each week and the repetitions must be kept between 75 to 100 only.

When doing plyometric exercises, it is also very important to warm up first. Toe jogging and straight leg jogging are the recommended warm up drills prior to doing plyometrics.

An upper body plyometric exercise is called the squat throw. Start by standing with your feet slightly wider apart and knees bent slightly. Squat to a parallel position while you hold the medicine ball towards your chest. Then, explode and jump as high and as quickly as you possibly can. Remember to shoulder press the ball as you start your jump. At the peak, your arms must be fully extended upwards. Then throw the ball into the air as high as you can. Also, it must be a quick squat, do not spend too much time in the squat position. At the end, catch the ball and repeat the entire exercise.

A lower body plyometric exercise is known as the split squat jump. Start by standing on your feet which are hip-width apart. With your left leg, step back around 2 feet and stand on the ball of your left foot. Your feet must be at a staggered position. Your head and back should be straight and erect in a neutral position. Lower your body by bending at the right hip and knee until your thigh is parallel to the floor. Then, quickly jump vertically. While in the air, switch your foot making your back foot land in front. Always remember that before jumping, ankles must be in full plantar flexion.

To ensure that you benefit the most from your plyometric exercises, rest in between sessions, do the exercises correctly, and ask for supervision.

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Plyometrics To Improve Vertical

Thursday, August 19th, 2010

One of the goals of most people who love playing sports is to improve vertical. To accomplish that, these players will undergo different kinds of training to increase their jumps. Indeed, if you are a basketball player, increasing your jump will also increase your value to the team. And the same thing applies if you play volleyball, tennis, badminton, and others.

To increase their jumps, these individuals must first know which exercises will help them do that. There are many kinds of exercises that could help any player in his or her performance. But the most effective when it comes to increasing a person’s jump is plyometric exercises. In case you have not done these before, now is the time to start with plyometric exercises since these can definitely help you increase your jump.

Now that you know which exercises can effectively increase your jump, you must also know which foods are right for you. Remember that it is also essential to have proper diet if you want to increase your jump. Certain foods are better sources of energy as well as nutrients that will be needed by your body.

If it happens to be your first time to do plyometric exercises, the guidance and supervision of a mentor or coach would be very helpful. You would find different plyometric exercises but you must know which ones are really effective in improving your vertical and how to properly do these exercises. The coach or mentor will have the knowledge and expertise to give you support and advice.

Sometimes, persons find it hard to get a coach or mentor who is knowledgeable in plyometric exercises. If this is the case, you can just purchase a plyometrics manual. Finding manuals is not a difficult task because of the many choices available but the best one for me is the Jump Manual. It has been a month since I began using the Jump Manual and I can attest to its awesome reviews.

Of the different great features that I love with this manual, the individualized workout charts are on top of my list. I did not know anything regarding plyometric exercises before and I could not find a mentor or coach in my area. Thanks to the Jump Manual, I was able to design my own workout chart based on what I could do and the goal that I set. And whenever I improve, I can always adjust my workout plan to be able to reach my goal faster.

And a nutritional guide is also found in the Jump Manual, Also, the Jump Manual contains its nutritional guide. Therefore, I am not only doing the right exercises but also the eating the right foods. With this, I was able to find out which types of food must I be eating and how much is recommended. With the Jump Manual, I am not neglecting my health just because I am so focused on improving my vertical.

And free coaching is also included in the Jump Manual. The manual comes with a free one-month coaching with an online coach whom I can easily ask questions and advice from. All these and more great features of the Jump Manual will ensure that you will achieve your goal to improve vertical.

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Jump Higher Exercises And Important Things To Remember

Wednesday, August 11th, 2010

If you play basketball, you definitely know how important it is to be able to jump high. It would be really great if you can always block the shots of your opponents or make spectacular slam dunks. And this is why jump higher exercises are very popular among basketball players.

You can surely learn to jump higher with the help of different exercises. But as you do these exercises, there are also important things that you must be aware of.

First and foremost, create a good workout plan. Remember that you do not simply decide on what exercise to do just because you feel like it. Surely, you must have a good workout plan if you want to achieve your goals. Your workout plan must have pertinent information like number of repetitions, correct exercises to do, and frequency of workout. A well-thought of plan is a great way to start your journey to success.

Second, if this is your first time to map out a workout plan, ask the help of a coach or mentor. Having someone who will be your coach or mentor is an advantage because he is considered the expert. The coach or mentor will help you point out the proper exercises to do. Aside from that, he can also show you how to execute the exercises properly, the number of repetitions for each exercise, and how often you need to workout.

Third, if you cannot find a mentor or coach who is willing to help you out, purchasing a jump manual is the next option. You will find so many jump manuals online and in bookstores. But before you buy one of these, compare them first. What features and benefits do the jump manuals offer? Also, find user testimonials as these are the best way to gauge whether a product is really effective or not. You can now decide on which manual to buy after your research and comparison.

Fourth, discipline is an essential ingredient to success. You definitely need to set your mind on doing the right exercises and having a proper diet. You must be disciplined enough to say no to temptations which could derail your progress. And always remember that setting your sights on the goal all the time is essential to its fulfillment.

Fifth, you must remember that training is not merely about doing exercises. When you are training, you would also need to look at the other areas of your life and make changes if needed. You should be fit and healthy not just physically but in all entirety. When you are training, it is not possible to have a lousy diet while you do all the exercises religiously. You cannot be training and yet you are out all night partying with friends. You cannot be training but at the back of your mind you always think that you will only fail. Your training must involve your physical, emotional, and psychological states.

If you remember all these and you keep doing the jump higher exercises, you will definitely reach your goals.

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Jump Higher: Things To Remember

Wednesday, August 11th, 2010

World-renowned basketball players like Kobe Bryant and Michael Jordan are typically idolized by basketball players all over the world. Well, who would not want to become as good as these two are? Being able to to jump higher is what sets Michael Jordan and Kobe Bryant apart from so many basketball players in the league.

How can anyone really make himself jump higher? Even after months of training have failed to increase your jump, can you still do something to actually increase it? There are some important things that you surely must be aware of to increase your jump.

First and foremost, never take for granted the importance of form. Some people think that as long as they can jump high, it does not matter anymore how their form is. On the contrary, your basketball coach and trainers know the importance of form. Remember that form is not only focused on looking good while you are doing your jump. Form is focused more about synchronization of your movements which is important in helping you jump as high as you can.

In order to improve your form, here are three tips that you could help you. First, you must learn to watch the pros and try to imitate their movements. The best way to learn how the pros do it is to watch and imitate them. One sample is the shooting expert Paul Hoover who watched pros shoot and was able to observe that they had the right forefinger touch the ball before making the shot. Could this be the secret? If many pros were shown to be doing the same thing, it would surely not hurt to imitate them and see if it changes your shooting.

Number two, always concentrate on your last step prior to jumping. Remember that you can propel higher into the air, if you lower your body’s position. And number three, learn to swing your arms correctly by practicing throwing medicine balls into the air. Remember that your leg movements can be counterbalanced by correctly swinging your arms.

Next, flexibility is also very important. And like form, you must not take for granted the importance of flexibility in improving your jump. Remember that the different exercises that you are currently doing may not be increasing your flexibility. How are you able to jump higher because of flexibility?

Flexibility gives a person fuller muscle contraction. When you are able to contract your muscles fully, these will be able to produce more force. If your body is flexible, every muscle will contract with less resistance that gives you greater body control and strength development. Always remember that maximal power output is a benefit of fully flexed muscles.

Flexibility is also a key to preventing the occurrence of injuries. If your muscles are stiff, chances are you will get injuries because some muscles need to overcompensate due to lack of flexibility of the other muscles. Also, flexibility gives you greater range of motion and leverage. If your body is flexible, you could move your muscles freely and without any hindrance. All these can definitely enable you to jump higher.

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Factors In Learning How To Jump Higher

Monday, August 9th, 2010

Every athlete wants to know the secret on how to jump higher. If you are a basketball player, you definitely want to be able to make as many dunks as you can. If you are a volleyball player, you definitely want to block the ball as often as possible. These instances are only two examples of the value of jumping higher in different sports.

And so, is it ever possible for an athlete to really increase her or his jump? Where does the secret to increasing your jump lie: exercise, mentor, or diet? Here are some important factors that can definitely affect how high you can jump.

Each and every athlete observes and values discipline. Discipline is very important if you want to achieve your goals and this will definitely help you a lot in achieving them. For instance, athletes practice discipline in all areas of their lives that can affect their goal of increasing their jump like exercise or training routine, proper diet, proper care of oneself, and others.

For most athletes, they dream of becoming the best in their chosen sport and that is not an easy thing to achieve. Of course, no athlete would like to be dubbed as the worst in his or her team, right? You do not want to be the kind of athlete who does not get to play because there are more players better than you. Tons of discipline is definitely needed if you want to be known as the best player in the team.

Having a mentor or coach is another valuable factor in increasing an athlete’s jump. Aside from having tons of discipline, it is also important for athletes to be always open to new methods which are proven effective in increasing their jump. What are the new methods to increase your jump? Are there also new gadgets that are designed to increase your jump? And a coach or mentor would be the best person who can pass wisdom to you.

If you are looking for a coach or mentor, you must be sure that he or she has the knowledge and expertise which are vital in helping you become the best that you can be. Do not be afraid to ask to be mentored or coached by one of the best people in your field. Training from with best will give you an advantage in achieving your goal of becoming the best. In looking for a mentor, do your research. You have to find out as much information as you can about the person. Also remember that you must be able to trust and respect your mentor.

Other important factors for an athlete to learn how to jump higher are knowing what exercises are right, knowing how to do them correctly and how often these must be done. Having a good mentor or coach will ensure that he or she will teach you these things. It is important for you to know how these exercises are properly done. If you are doing the exercises incorrectly, you may definitely get injured.

These three are only some of the factors that are important in order for you to learn how to jump higher. And there are more factors that are also as vital as these three.

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