How to jump higher and improve your vertical leap, you ask! By precisely executing the exercises and by precisely following the 3 day per week workout, your leg muscles develop an unconscious pattern of behavior — a habitual jumping pattern which allows you to effortlessly increase your jumping ability to a level that will absolutely surprise you.
Also referred to as the Kangaroo Effect see videos in the upper right column , this method of jump training develops instinctual and effortless jumping. A True Jump Training Program. It is used around the globe and it helps thousands of athletes each day become all-around, more successful athletes, and we guarantee it will help you do the same. A 2 Phase Program. Phase I — Air Alert will increase your leap by 8 to 14 inches over 15 weeks while Phase II — Air Alert Advanced, will increase it by an additional inches over 6 weeks.
During the odd weeks weeks 1, 3, 5 and so on , you will conduct Air Alert on Monday-Wednesday-Friday. The basis for this schedule is 3-fold. The every other day workouts build muscle strength whereas the even week, 3 consecutive day workouts focus on the instinctive jump training.
And finally, this workout allows your legs 3 full days of recovery during each weekend minimizing overworked muscles and maximizing your potential. The exercises are as follows: Leap ups which attack the quads, Step Ups which work the butt and quads, Squat Hops which work the butt and quads, Calf Raises which work the calf muscles, Thrust Ups which work the calf and outer thigh muscles and Burnouts which work the upper calf. We also recommend sprinting 2 days per week to strengthen the hamstrings.
Convenient And Safe Workout. Its natural body weight training technique means no need to go to a weight room. You can complete the program privately in the comfort of your own home or backyard and jam and work out to your own motivational music, and all you need is a stool or chair and basketball shoes.
Because it utilizes only your body weight and no weight training, and because the exercises require no side to side stress jumps to the knees; this is the safest jump training program on the market and provides the longest lasting results. It has worked for millions of athletes around the world and it has helped professional athletes such as Larry Hughes and Baron Davis of the NBA and Jarett Dillard of the NFL become successful athletes and it will definitely work for you.
Once you understand and execute it properly, you will jump 8 to 14 inches higher and you will play with more energy and strength that you ever have. Your confidence will grow and your skills will only improve. You will become a all-around, better ball player. This content is for members only.
Elevate your game At age 22, Garry Kasparov became the youngest world chess champion. The article itself is very good and goes in-depth about how one should go about increasing their vertical. There is a little of everything, plyos, weights, and jump technique. The program itself is bodyweight but you can adjust it as you see fit. How to Jump Higher?
A great beginner program IMO. They use to sell this on the market in the 90s and s and I am willing to bet that they sold easily a few million programs worldwide. The old program had you jumping thousands of jumps, but they revised it and made the program free as I am sure they realized that it is completely out of date.
Beginners supposedly get good gains from this program but I have yet to see or hear from a reliable source, use your discretion and if it hurts then stop. I do think there is merit in this program if used correctly. There are videos of the exercises and the workout chart on the website itself. Click Here! These 3 workouts are more advanced plyometric programs and I would suggest you have a good strength base or are experienced with these types of exercises.
They have a vertical program more for jumping, a horizontal program more for sprinting, and they have a combination of the two. Great program if you want to try and get an extra inch of vertical, maybe you think you only have two weeks off before the season starts, this program is really good and you can do it in the comfort of your own home.
This is a very advance program, unless you have experience in olympic lifts I would stay away. You can still benefit from other programs on the list. Check it out by Clicking Here! An excellent program that progresses more difficult throughout the weeks, it has upper body exercises and plyos.
Done 3 days a week, with a couple of Olympic lifts that start with technique and later adding weights. It does a good job of building a solid base first. This was a contest done on bodybuilding. You could technically start with the beginner and move to the next program after you are done. On top of that, there are more programs from the second and third place. All of which you can print the workouts out and use them immediately. The following is an excerpt from a blog post by Kelly Baggett who wrote on a forum years ago, though it still holds true today.
You can also check out his youtube channel. His channel name is his name. What is an air ball in basketball?
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