Jumpin out tha gym!
There are many ways that guys (and girls) try to get extra inches on their vertical jump. Most are done for sake of sport-specific doing in basketball, volleyball, or even for soccer or football. I have found that there are some guaranteed ways to increase my vertical jump and would like to share them with you here.
Just for sake of background, in 7th grade I started playing basketball. I wanted to get great and ultimately, be able to dunk the basketball in a regulation 10ft hoop. At that time I was 5'10 and was about 220 lbs. Okay, I was "husky" ;) This was nearby the time that I started working out with weights and studying all that I could about the body and how to grow in compel and power.
Dunking in 8th Grade
Using some of the exercises I will tell in this article, when 8th grade came around, I had gone from barely touching half way up the net, to dunking with two hands with a running start. By 9th grade I could pump-dunk with two hands, windmill, and dunk from a standing position right under the basket. I know that using some or all of the following exercises, practicing allowable recovery methods, and using allowable nutrition, you will be able to make great improvements on your vertical jump as well.
Myths vs My Experience
One of the big myths of much of the vertical jump literature or programs is that the magic of vertical jumping is in your calves. In my experience, this has plainly not been the case. It doesn't make sense either if you think about it, as the majority of the muscles used for the jumping petition are in your quads and butt, while your calves play an auxiliary role. One thing that is often missed is the point of having strong core muscles. This is because you can have thighs and a butt that are strong as can be, but you have to be able to exchange all that compel and power up into the rest of your body in order to move it higher. This exchange takes place directly through your stomach and low back, the muscles of your core. So, with that being said, those are the areas of focus for addition your vertical jump...your pushing muscles of your legs (your quads and butt) and the muscles that help you exchange all that power to the rest of your body (your core muscles in your stomach and lower back).
Intuitive Training - Focus Where You Want Results
Whenever you are trying to build power, this will only come with progressively addition the load that your muscles are able to handle. This is most effectively done with heavy weight exercises like squats, leg press, or even more quad-specific exercises like leg extensions. Exercises like squats work more than one muscle at a time (they work your core, your quads, your hips flexors, and your low back and butt) and as such, nothing else but hit all the areas that you are trying to strengthen. As such, they should be done with energy and focus. Don't do leg extensions first and get all tired out, then go do squats as an afterthought. Squats should be done when you are fresh and focused, and able to do as much weight with great form, as possible.
The Vertical Jump - hidden exercise #1
Here's the hidden to getting great vert though. Instead of just doing quarterly squats that focus on the full sweep of your quads, focus the strain on the front of your quads which is Most utilized in the movement that results in a high vertical jump. You can do this be performing a version of the squat called front squats, where the bar is settled over your upper chest and shoulders, right below your clavicle or collar bone. You will probably want to start out with just the bar over your chest until you get used to the motion. In the short term, it might also be helpful to place a small block or weight plate under each heel when you are squatting. This can help you avow your equilibrium throughout the squatting motion.
With the bar settled over your upper chest and held in place with either your right hand holding the bar close to your left shoulder and your left hand crossed over and holding the bar to your right shoulder (and your elbows out in front of you forming a "shelf" for the bar to rest on) or with your hands on the bar and your elbows out in front of you. This may be a bit of a stretch at first because you're reaching back to essentially touch the front of your shoulders with the backs of the tips of your fingers. Basically, you're doing whatever you can to hold the bar on your upper chest throughout a general squatting movement.
What is a general squatting movement you might ask? I picture myself sitting back in a chair from a standing position. Standing with your feet a petite more than shoulder-width apart, you "sit down", shooting your butt back as if you were going to sit down in that imperceptible chair. Then, when your knees are bent to about 90 degrees, you push up to a standing position, production sure you are pushing through your heels (not pushing up through the balls of your feet). Generally, you want to breathe in on the way down, holding your breath slightly at the moment of many exertion, and exhaling forcibly as you stand up.
So, that's the front squat, a great exercise for working the front quad and building a strong base for your vertical jump. Other exercises for the front quad contain quarterly squats, and leg extensions.
The Vertical Jump - hidden exercise #2
Another area of exercise that is often overlooked when training for an increased vertical jump is plyometrics. These are explosive movements that can often be done without any weights, and which focus on building explosive speed and power. Bounding (an exaggerated skipping petition where you jump as far forward as you can with your right foot, landing on your left foot , before jumping as far as you can with your left leg - all without collecting yourself in in the middle of each jump) is an example of a great plyometric exercise for general explosiveness. One that is great for the operative muscles that impact a higher vertical jump (ie. Front quads, butt, stomach, and low back) is similar to bounding, and is what I will call jump tucks.
Jump Tucks -Beginner Version
Jump Tucks have a few distinct variations and I would encourage whatever who hasn't done them before to start with the easiest. This is done by standing with your feet shoulder-width apart as if you were going to do a squat. When ready, swiftly coil and use your arms, legs, and body to jump as high as you can, straight up in the air. Swing your arms up as you rise, nothing else but getting into the petition of the jump. When you land, upholstery your landing with your bending legs, but also jump back up into the air as swiftly as possible without any rest or recovery. There should not even be a beat in the middle of each jump. You should focus on balance, on jumping and reaching as high as you can, and on taking off explosively as Soon as your feet begin to touch the ground upon landing. Do this for a few sets of 10 reps or until you can do 3 sets of 15 reps. Once you can do this many, it is time to move on to a harder version.
Jump Tucks - Intermediate Version
The intermediate version of the Jump Tuck is selfsame to the beginners version, except that now you are curling your knees up to your chest with each jump. Again, you should Not allow yourself to recover at all before jumping back up in the air as high, and as swiftly as you can. Do this until you can do 3 sets of 15, without losing your balance, without pausing in the middle of jumps, and with your knees tucking up to your chest each time. Once you are able to do this, move on to the advanced version.
Jump Tucks - advanced Version
The advanced version of the Jump Tuck is selfsame to the first two in movement, except it is done with your hands clasped behind your neck the entire time. This places an startling strain on your core as it is forced to bare the full brunt of the load exchange in the middle of your legs and your upper body. With your hands behind your head and neck, if you can jump up and tuck your knees to your chest, without collecting yourself, and without losing your balance, you will have inherently made startling gains in your vertical jump!
**Caution - Results Ahead**
There are a concentrate of precautions I offer when performing this program.
1. Know your goals. If your goal is to grow explosive power and strength, then training for long distance (like jogging or biking 30 minutes or an hour) will be working counter to the results that you want. If you are going to do cardio, ensure that it is cardio that is done in bursts (like walking for one block and then running two blocks at 70% capacity) or in a sport-specific way (like going out and playing basketball for instance).
2. Don't do plyometrics and weight training on the same day! Plyometrics place a Ridiculous strain on your muscles, more than many population recognize. This is part of what makes them so effective, but also part of what can lead to overuse and injury if they are done when the muscles are already pre-fatigued (as in the case when you do squats with heavy weights and then go and try and do plyometric bounding or Jump Tucks).
Sample Workout Regimen
3. I would advise something like the following for best results:
a. Day 1: Front Squats - 3 x 10reps, Stiff Leg Deadlifts - 3 x 10reps
b. Day 2: Active rest or sport-specific cardio + upper body workout 1
c. Day 3: Active rest or sport-specific cardio
d. Day 4: Jump Tucks - 3 x 15 reps, Bounding 3 x 10reps
e. Day 5: Active rest + upper body workout 2
f. Day 6: Active rest or sport definite cardio
g. Day 7: A day of rest!
Now Get Out There and Bang on Dudes!
So, in summary, these exercises will have you jumping out of the gym in no time. Practicing allowable nutrition, allowable recovery, and allowable form and focus (in your life and with your exercise focus) can help you get to your goals, especially (in this case) if it's your goal to dunk on fools! ;)
God bless,
Caleb@Gps-Fitness.com
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