The BEST Exercise to JUMP more higher and double your JUMP

A good vertical jump is a valuable asset for all your players to possess. This will help your team get more jumps, blocks and burial. It will also allow some (or many) players in your team to enter basketball, which can lead to increased confidence, enthusiasm, and can make the game far more fun!

If you are wondering if it is even possible to increase your vertical jump, you will be happy to know that with proper training, it is definitely something that can be improved.

I have developed this program over the years and have seen great improvements in the jumping ability of those who have followed it. I call it Go Go Vertical Go Train Coach. Not a very creative name, right?

I've designed this program to be totally unattended and also without the need for a large space. This program can be complemented by everyone as long as you have a space of 2 x 2 meters free. We all. So there can be no excuses for not completing the program.

Disclaimer: Of course, I'm not a doctor. If you or your players feel any pain in any of your nodes during the program stop immediately and consult a doctor. You do not want to make any previous injuries worse.

Best Vertical Jump Program in the World

While there are a ton of success stories of players using my program and getting massive profits (check comments if you do not believe me), I'm also realistic about extending my knowledge of vertical jumping training.

Justin is the highest dunker in the world and has trained athletes to add 9 to 15 inches in their vertical jump in just a few weeks!

If you are interested see the product of Adam and Justin below. I highly recommend it.

Vert Shock by Adam Folker and Justin 'Jus Fly' Darlington.

If you are not interested, that's OK! You will still make a ton of profits by using my drill. And I would love you to use it! I made a promise to myself that I would share the best information and products I know and I'm keeping that promise.

How to measure vertical jump
As you go saying, 'You can not fix what you can not measure'.

THE FIRST STEP ON YOUR TRIP TO INCREASE YOUR HIGHLIGHTING LEAVE IS THAT YOU GET A POINTS WHERE YOU ARE ALSO IN THE ORDER THAT YOU CAN TRY TO YOUR HOPE.

Here's how to do it;

Things You Need: Another friend to help you, a ladder, and either a permanent marker or chalk.

1. Find a wall or pole very long that when you dance you can not touch the upper part.

2. Stand next to the poles or wall and stretch your arm as high as you can over your head. This is your arrival on foot. Have your friend record your walking achievement with either a chalk piece or a permanent marker.

Now from a start to the foot, discard and tap up as wall or pole as you can. You will need your friend to see and see where you touch so that there is no confusion. Get your buddy to climb the ladder and mark where you were able to reach the wall.

4. Measure the distance between your on foot and your jumping achievement. This is your current vertical jump.



Important Information on the Vertical Program Go to the Mac Trainer

Warm up
By reading my article Previous on the stretch, do Learn It's Important To Heat Your Muscles Before You Sit Or Do Any Physical Activity Tiring. I recommend that you sail for a few minutes to warm up and increase blood flow to your muscles.

stages
Programs are divided into three different phases that consist of four weeks each. This For the reason that as you continue on the program your muscles do to adjust to the intensity of the exercise so we must continue to increase the workload so that we continue to increase your vertical jump.

frequency
Carry out the routine every second day to give your body a day off between the exercises. This does mean THAT in the first week do you train 4 times in the week, in the second week delinquencies do You train 3 YEAR in YEAR AND in the third week do train 4 times in Jave. This completes being 11 stage workouts for a total of 33 training sessions in the program. Also, during this program you will get one week out in the middle of each stage to allow your body to fully retreat. You should give your muscle time to be fully repaired in order to grow more and more bursting.

Vacation Intervals
Another break between all the groups. If you can, try to keep an hour stop with you when you are doing these exercises. If you do not have one of my players have found it convenient to use stop watches placed on their cell phones.

Record your progress
Keep track of the progress you made at the end of each holiday week. A WONDERFUL FOR YOUR PLAYERS, BUT STEPS WHETHER IT WANT TO REACH THE RESULTS, IT IS EASY THAT IT WANT TO WAIT UP TO THE WEEKEND WEEK. We know how difficult it is for players to be patient!


exercises:
If you have any problems understanding my exercise descriptions, let me know how to watch a video of the exercise being performed.

Jumping Rope - A skipping is one of the only devices included in the program. If you do not have a piece of rope you will do it alone. If you do not have a piece of rope or jumping up and down in place without much bending on the knees it will achieve a similar result. The roped rope involves holding a rope with both hands and shaking it around your body constantly.

4-Corners - Includes imagination 4 points in a square shape about 15 to 20 inches away. To finish 4 corners, you throw around the square in a clockwise direction by lowering at each point for the required number of repetitions. 4 jumping and completing the square is equal to a repeat.

Single-legged 4-Angle Corners - Exactly the same with 4-Corners except performed on one leg.

Slower Feet-Movement - Includes leg with your feet width shoulder away. From this position slowly down below until you are in a deep gathering making sure that your feet fall to the ground. Hold it for 2 seconds before slowly rising to the starting position. Leaving and increasing should take every 4 seconds to complete. Throughout the exercise, make sure your head is high and your back is right.

Tuck Jumps - Tuck jumps include descending into a comfortable snowball and then jumping as much as possible and bringing your knees to your chest.

Jump at a high level - They're like jumps, but instead of girding your knees, you only get as high as you can. This is best done under a basketball ring or near a wall, so that you can tell how much lower your reach as you get tired. You can reach the same height throughout all repetitions. If you do not have anything to measure, that's right. Just jump so high you can repeat each one.

Side jumps - Side bends are best made with a line or stick. They include the parallel position with the row on one side and then quickly jumping sideways back and forth over the line. More and more is equal to a repetition.

Successive footsteps - Exactly the same with side bounces except performing on one leg.

Alternative Brake Losses - From a normal walking position, take one step ahead with your right leg and one step back with your left leg. This is your initial position. From this position, jump as high as you can in the air and change the position of the feet.

Straight upright - Without bending the knees, jump up and down in the same place. You will not get too high off the ground and it will be your ankle doing all the movement that will work the horse's muscles.

Toe raises - Stay on a regular basis, then lift it up to your fingertips. Sit down. Do not get up and down, do it slowly (not too slowly) but steadily. This has been improved using the stairs if you have access to it. Okay, talk a lot. Here is the program you are waiting for.



Go Vertical Programs Go for Mac Software

Stage 1 - Week 1 - 3
1. The jump rope - 2 minutes.

2. Extension

3. The jump rope - 2 minutes.

4. Squats Slow Motion - 3 sets of 10 repetitions.

5. Toss on the back - 3 sets of 20 repetitions.

6. Lunges Jump Jump - 3 groups of 10 repetitions.

Tuck jumps - 3 sets of 8 repetitions.

8. Toe Raises - 3 sets of 20 repetitions.

Week 4 - Rest.

Stage 2 - Weeks 5 - 7
1. The jump rope - 2 minutes.

2. Extension

3. The jump rope - 3 minutes.

4. Squats Slow Motion - 3 sets of 10 repetitions.

5. 4-Corners - 3 sets of 12 repetitions.

6. Successive footprints - 3 sets of 15 repetitions.

7. Lunges Jump Jump - 3 groups of 15 repetitions.

8. High Movement Jumps - 3 sets of 8 repetitions.

9. Jump straight-legged - 3 sets of 30 repetitions.

Week 8 - Rest.



Phase 3 - Weeks 9 - 11
1. The jump rope - 2 minutes.

2. Extension

3. The jump rope - 4 minutes.

4. Slow Motion Squats - 3 sets of 10 repetitions.

5. Single-Leg 4-Corners - 3 sets of 10 reps.

6. Successive foot skirts - 3 sets of 20 repeats.

7. Lunges Jump Jump - 3 sets of 20 repetitions.

8. Hedgehog - 3 sets of 8 repetitions.

9. Jump straight-legged - 3 sets of 40 repetitions.

Week 12 - Rest.






EXERCISE 1

Squat jumps

Technique Set your feet shoulder-width apart and bend your hips and knees. Sink back into your heels, then explode upwards, jumping as high as you can. Absorb the impact of the leap in the front part of your feet, transferring the weight into the middle and rear of your feet.

Reps 6-10

Sets 3-5

How it helps This exercise will develop strength in your legs, giving you power.


EXERCISE 2

Box jumps

Technique Stand in front of a 30cm-high box. Jump as high as you can, landing on the box with both feet. Steady yourself, step off the box and repeat. Your legs should be fully extended at the peak of your jump – don’t tuck them in.

Reps 6-10

Sets 3-5

How it helps Box jumps improve your agility and explosive jumping power for rising to meet a cross.



EXERCISE 3

Lateral jumps

Technique Stand to the side of a mini-hurdle. Using the squat jump technique, leap sideways over the hurdle, swinging your arms to generate more momentum. Repeat in the opposite direction.

Reps 6-10

Sets 3-5

How it helps This workout will improve your ability to dodge tackles and attack the ball from different angles.



EXERCISE 4

Single leg hops

Technique Stand on one leg, leaping upwards as high as you can, using your take-off leg and arms to propel your leap. Land on both legs and repeat the single leg hop off the other foot.

Reps 6-10

Sets 3-5

How it helps Working on these jumps will train your legs for single leg hops over tackles, and continuing your run after landing.

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