How To increase Vertical Jumping - 4 Proven Methods

How Do I Increase My Vertical Jump -

Are you seeing for ways on how to growth vertical jumping. I'm going to share with you 4 proven methods that will allow you to do exactly that and the best out of those 5 techniques. How do I know these methods work? Well because I've done all of them, I've done all of them. I'm writing this report from experience, not theory. Growing up I eat, slept and drank basketball. It was my dream to make it to the Nba, lowest line, I didn't make it, but I played all the way up to the collegiate level, and barring injuries and some other unknown circumstances, I may have made it. Not to get off of topic, I all the time knew that being able to run faster and jump higher would give me an advantage.

Sure I had good genes, my dad was only 5"9' and in his younger days could dunk with ease, at 41, he was still able to jump off vertical and touch the rim, that was with a bad back! He's the one who gave me the foundation and started me out with the first two methods I'm going to give you. But a lot of it came from hard work. Out of high school, I had a 39 inch vertical, and by my senior year of college it was at 44 inches. So how did I do it? Here's the answers.

How to growth vertical jumping

Method 1: Calf raises and squats. I started working on my legs when I was in sixth grade. Every night before I went to bed I use to do calf raises and squats faithfully. This was my bread and butter starting out and it worked. By the time I graduated grade school, I was 5"9' and I was able to grab the rim. Sure they are easy exercises, but for expanding your vertical, they are proven.

Method 2: Weight vest. This is what took my vertical to the next level. The summer before my freshman year of high school, I bought a Bo Jackson weight vest, it weighed about 20lbs, and every morning I would consistently get up and run a mile with it on. I did this every summer until I graduated from high school, by my junior and senior year I was running two miles with it on. I would even play pick up games with it on sometimes! The results...

I dunked my first basketball my freshman year, sophomore year I was dunking with ease consistently, junior year, I was able to get my entire forearm in the rim, and my senior year I was able to touch the top of the quadrilateral on the backboard, and I'm only 6'0" tall.

Method 3: impel training shoes: Yes they do work. My second year of college I was advent off a serious knee injury, (had two meniscal tears, 6 months rehab),and I knew my vertical was not going to be the same. After rehab, I was still able to dunk easily, but it wasn't enough, to be dominant I knew I needed to get it up even more.

The upcoming summer was a big summer, here in Chicago, I played in some summer leagues that all of the top college players and some current and previous Nba players and stars played in, the college one was the Sonny Parker summer league, and the one with both was called the Pro-Am. I trained all summer long with the impel training shoes and when it was time I put my hard work to the test. Someone threw me a lob pass (alley-oop) in warmups and I went up and got it and threw it down with a windmill!! First time I did that, so yes they do work.

How to growth vertical jumping: the best method.

Method 4: A Proven system! Now while all of the other methods do work, they require a lot of time and take longer (calf raises, weight vest), and a good amount of money (strength training shoes). This recipe worked in a short period of time and did not cost me hundreds of dollars. Now my college career was winding down and upon graduating I was to have some tryouts for some overseas and Cba scouts. After my senior year was done, that offseason I was doing my internship at the Ymca, and while my free time I was training hard. I felt I had hit a wall, and couldn't add any more to my vertical. After doing some serious research online and in Slam Magazine, lol, I can over a principles that included the use of Plyometrics, I was well-known with plyometrics but never had done them to growth my vertical.

I bought the principles and followed it all the way through for at least 2 months, in that time frame alone, I added another 5 inches to my vertical! I have all the time been a one legged dunker (coming off stride), I could come off of two feet with lobs and alley oops no problem, but I was never able to put it down consistently off the dribble advent off of two feet. This agenda changed all of that, I was now a faultless dunker advent off of one or both legs.

To sum it all up, that spring I was playing in a league at the Ymca, and I was advent down the side of the court on a fast break, I took off on stride, from about a foot inside the free throw line, a guy he was about 5"9' was standing there to take a charge, (I genuinely had my feet in his chest), and his teammate a big guy about 6"6' came over to help, he jumped in an endeavor to block my attempt, the end ensue was I stuffed it down nasty on both of them, the gym went crazy it was nuts!! Do I need to say more, this principles works.

- How Do I Increase My Vertical Jump

Do Jump compel Training Shoes truly increase Your Vertical Leap? Let's Find Out

How Do I Increase My Vertical Jump -

Jump impel training shoes can be expensive. They range in price from - 9 depending on the manufacturer. So, are they well worth the money? Let's take a look.

Strength shoes are designed with a 1.5" hard rubber platform attached under the balls of your feet which preclude your heels from directly hitting the ground. This will make your calf muscles have to work harder in any rehearsal that you achieve in them. In reality, I'll admit that many habitancy Do increase their vertical jump using platform shoes. However, the revising is because of the drills and exercises they do not by the magic of the shoes.

There have been some scientific studies that have compared two focus groups. One group of habitancy using jump impel training shoes and one group without them. Both groups used the exact same training program, and the group without the shoes increased their vertical just as well, if not great than the other group.

The workout was provided by the manufacturer. It randomized 12 intercollegiate track and field participants to a Strength-Shoe group and a normal-shoe group. After 8 weeks of a training agenda supplied by the manufacturer, the normal-shoe group showed a tendency to heighten more than the Strength-Shoe group on all carrying out measures!

The individuals training in regular shoes improved more in the 40-yard dash, vertical jump, impel at slow speed, and impel at fast speed. Only calf circumference tended to heighten slightly more in the Strength-Shoe group. Two of the six athletes in the impel shoe group complained of shin splints, and one of them had to drop out of the study because of the pain.

Don't get me wrong, I don't have whatever against jump impel shoes. If you want to use them that is great. I'm just trying to give you some solid information. I have never used impel shoes in my vertical jump workouts and I was able to increase my vertical by 12 inches over a 7 month period of time.

However, just using impel shoes alone probably won't bring you the type of gains that you are finding for. A step-by-step agenda will enable you to reach your goals faster. An widespread customizable vertical leap agenda that covers all aspects of training is needed to see Real gains (like the 12" gain that I got).

- How Do I Increase My Vertical Jump

How Can I increase My Vertical Jump 6 Inches

How Do I Increase My Vertical Jump -

Within 6 days you can get a 6-inch growth on your vertical jump! Yes, you've got to believe that this is possible. Since you are not endowed with the height that an athlete would want to have as a basketball player or a volleyball player, this is not entirely a liability. Because there are ways to enhance your vertical jump in just a matter of weeks!

How can I growth my vertical jump is a demand that is not falling into deaf ears. There are sports professionals who have studied polymetrics, weight training and nutritional requirements in order to retort this question. And luckily, they were able to formulate programs that will enhance an athlete's form, balance and flexibility which are key factors affecting the height of a vertical leap.

For some, this goal is seemingly an unimportant task to spend too much effort on getting it done. But for athletes, for professional athletes, this is crucial. Their athleticism is their bread and butter and they are all the time on the look out for ways to enhance their skills. More often than not, they would rather subject themselves to rigorous training than to go to other greatest measures. Surgery is of procedure out of the demand but pills and medications are also being considered as substitute but it can be very risky especially when you don't know the credibility of the associates producing these products. Misuse of these medicines packaged as vitamins or energy boosters have caused athletes and sport managers to retire early from sports due to sanctions of their sports organizations.

Athletes should be extra cautious on whom they put their trust on; otherwise, they can be manipulated and this will mean losing all of that they have worked for. Being an athlete can be both a hobby and a career. And for many getting into sports is their way of life.

Jacob Hiller, the author of the Jump manual is an example of a instructor who has spent time studying the techniques through his connection with professional athletes along with Nba players and Olympic sportspersons. He provides an athlete a solid training agenda that will help growth their leaping potential.

Step ups, lunges and toe raises can be your rehearsal training disposition that aims to growth your jump dramatically. However, without the right method, these exercises will have very small impact on your body. With the Jump Manual, there will be a valuable growth in your jump after a few weeks. With intense training, you'll be able to achieve an added 6 inches. If not met, most programs have a money-back guarantee if you think that it didn't work for you.

Understanding the permissible techniques in getting that 6-inch growth equates not only to several hours of work-out but it also requires discipline from the athletes themselves. If they become lax at pursuing the processes indicated in their training, the results will be nil.

Achieve your true potential by exactly determining what your potential is. A guide or agenda that is proven efficient should be your only basis.

- How Do I Increase My Vertical Jump

Vertical Jump Workout - Exercises to increase Your Vertical Jump Without Weights

How Do I Increase My Vertical Jump -

Do I have to lift weights to enhance my vertical jump? This is a coarse query that I get all the time. I comprehend that there are many population out there that do not enjoy lifting weights and they want to know if it is inherent to growth your vertical jump without them. My rejoinder to them is......Yes it is definitely inherent to enhance your vertical without lifting heavy weights.

I love vertical jump training and I want everybody to be able to benefit from it. There are many of us out there that cannot afford the dues or do not have passage to a gym. Don't let that stop you from training. Below I have included a vertical jump workout that will growth your compel using a range of body weight exercises that are very challenging.

A Vertical Jump compel Workout - (Without Weights)

Low Peterson Step-Up - The Peterson Step-up begins with one foot on a low platform. Lift the heel of the foot on top of the platform and position the toes so they are just behind the heel of the opposite leg that is on the ground. Now lift the toes of the foot you're standing on, as this will growth the emphasis on the working leg. From this start position straighten the leg on top of the platform while lowering the heel. Use a slow 3 second lift phase and 2 second lowering. growth the height of the step for more difficulty. Do 2 sets of 25 with each leg.

Squats - The squat movement is without a doubt the best unabridged practice you can do to growth your vertical jump. Bodyweight squats can be spicy if done correctly. When performing squats stand with your feet shoulder-width apart and lower down until your thighs are parallel with the ground. Do 3 sets of 20.

Lunges - The lunge is a very sufficient practice for the legs it will enhance strength, balance and coordination. Step forward with one leg and lower your upper body down, bending your leg (don't step out too far). You should have about two to two and a half feet in the middle of your feet. Do not allow your knee to go forward beyond your toes as you come down, holding your front shin perpendicular to the ground.

Push up and back and repeat with the other leg or do all the reps with one leg then switch. Do 3 sets of 20.

Rim Touches - This one is very easy. Find a basketball rim and jump as high as you can taking no more than a one step jump. Explode up as hard as you can. Do this 5 times. Then rest for a small or so. Repeat this practice 3 times. Do Not accomplish more reps or a bunch of sets. This will defeat our purpose. We want to train our Vertical Jump Explosion. Doing a bunch of reps and sets will train our durability and not our ultimate height.

It is inherent to get essential gains in your vertical jump without weights. But.....yes there is a but, most population are not going to even come close to their true vertical jump inherent without using a allowable weight training program. If you only train using body weight exercises there will come a time when your vertical leap gains stop and the only way to further your enlarge is to enhance your base strength.

I propose using a compel training schedule that uses a compound of weight training and plyometric exercises to get the best results. I was able to growth my vertical jump by 12 inches over 7 months using this type of program. For more data on this check out the links I have below:

=====================================================================

- How Do I Increase My Vertical Jump

increase My Vertical - How Can I increase My Vertical to improve My Game?

How Do I Increase My Vertical Jump -

Basketball requires short spurts of vigor while running, dodging, passing, and most importantly jumping high to shoot the ball through the basket. However, if you have been wondering as to how can I growth my vertical to improve my game then think no longer. You can now consequent devotee instructions that will help you to growth your vertical way great than your opponents even while ensuring that your muscles keep on improving with each heightened jump.

Increasing your vertical is not plainly about jumping higher than ever before. It is about jumping higher in a safe manner and construction the right heap of muscles that ensure that your body is ready instantaneously for the next jump without any complaints of torn tendons or sprained muscles. Instead of targeting only a few muscles, it is vital that some vertical-improving strategies be implemented together so as to furnish that crucial thrust time and again in a safe and faster way. If you have only been dreaming about a 40 plus vertical then the right training schedule could get you to jump that high if you consequent the instructions with prolonged perseverance.

You should chart out a strategy that will fortify your body from inside through a salutary diet while showing you the excellent rehearsal disposition to help expand the core muscles required for frequent vertical jumps and leaps. Your green and lean diet should also be supplemented by whey protein shakes and multivitamins so as to furnish the excellent amount of fuel to your well-exercised muscles. Your weight training routines should be used to growth vigor to your thigh, calf, hip and abdominal muscles as these will be used to furnish the required thrust each time you jump higher than before.

Your weight training disposition should be based on fewer reps with heavier weights so as to build up on sudden surge of power rather than plainly addition your stamina. Your vigor needs are dissimilar from a long distance runner, and lean but strong muscles should be the outcome of your rehearsal routine. In addition to weight training, weight resistance exercises such as plyometrics that consist of body suits with weights inside them can help produce lesser known muscle groups to aid in faster response time. It is not only prominent to jump higher but also equally prominent to train your muscles to react in the shortest time possible so that the boost generated in your muscles helps you to jump even before your opponent uses his hands or body to block your throw. Jumping, skipping and hopping exercises with resistance weights can help you to build up those core muscles that will make all the variation in the middle of an median player and a lightening-quick player.

- How Do I Increase My Vertical Jump

increase Your Vertical Leap - Use Plyometric Exercises to Dunk

How Do I Increase My Vertical Jump -

The vertical jump is an leading indicator in how explosive an athlete is. Add inches to your high jump and you'll become more explosive, quicker and commonly more athletic. This can advantage you in a whole array of sports: basketball, volleyball, football,... Being a basketball player myself this narrative is geared a bit more towards basketball, however the basic ideas apply to any sport.

Genetics play a big part in how high people jump. So-called "natural jumpers" ordinarily can dunk a basketball with ease without any specific training. Most people however aren't blessed with that ability. This shouldn't discourage you. With the right training methods and if you keep in mind some ideas (regarding recovery, diet, which polymetrics to use, interval training,...) approximately anyone can learn to dunk in a matter of weeks. The interrogate appears: "But why are so few people beyond doubt doing it?"

The theorize is simple: very few people know the right methods. A lot of athletes spend a lot of time and money on programs and exercises that don't give optimal results, or even worse: they can lead to injury. Even when they know a merge of exercises that will advantage them, 90% of people end up doing them the wrong way. This narrative will give you some basic ideas how you can start.

First of all it is leading to warm up before any kind of exercise. Some jogging or light movements for five to ten minutes should do the trick. The increased blood flow to your muscles and tendons will make sure they are ready for action and this will dramatically decrease your occasion of injury.

A second leading factor is stretching. This should be done after the warmup when your muscles are warmed up and ready for it. This is good for injury-prevention, but also to keep your body flexible. Especially the hamstrings should be kept flexible. This way your whole jump will become more fluid and you'll add inches to your vertical leap.

For those who want to learn how to jump, frequency is important. You should train often, but overtraining will beyond doubt decrease your results. Your muscles should have just enough time to recover from the former training session. Luckily, with some basic food choices you can enhance your recovery rate by 150%.

A strong core is leading for jumping. Resistance training (squats, lunges) will help tremendously. A low whole of repititions with a high weight will give you more explosive power, but a higher whole of reps will give you more durableness and quickness. Plyometric training is someone else considerable aspect of training. Basically you are loading and then contracting your muscles in a rapid sequence. This is extremely effective, but can lead to injury when not done the spoton way. It is leading that you study how you should alter your training plans for optimal results.

If you enhance your vertical leap, your whole game will strengthen naturally. Furthermore you'll be able to stun the crowd with your dunks. If you would like more facts on plyometrics, increasing your vertical and whole jump training, click on the link below. This will help you avoid spending time and energy.

- How Do I Increase My Vertical Jump

How Do You increase Your Vertical Jump?

How Do I Increase My Vertical Jump -

How do you growth your vertical jump? So many basketball and volleyball players are all the time wondering this. The truth is, there isn't an unbelievable inexpressive you need to know to growth your vertical jump, and once you know the types of exercises you need to do, you should start jumping higher in no time. There are definite exercises that work on helping athletes jump higher: weightlifting, plyometrics, and playing your sport.

Weightlifting

If you want to jump higher, you're going to need stronger muscles. This doesn't mean just your legs either. To have a nice vertical jump, athletes have to have strong abs, arms and legs, so you have to have the total box to be able to dunk. One of the best ways to help your whole body when you lift weights is to do olympic weightlifting. This type of weightlifting focuses on explosive, quick movements from your muscles, which is exactly what you need when you jump.

Plyometrics

Another very prominent rehearsal to help you growth your vertical jump is plyometrics. An example of a plyometrics rehearsal is jumping up onto a bench, landing on your toes, then jumping back down as fast as possible. They were advanced specifically to help athletes of all kinds manufacture their explosive muscles. Some athletes argue that all you need are plyometric exercises to jump higher, but if you want maximum results when you workout to enhance your vertical jump, you need plyometrics and weightlifting.

Playing your sport

This is an unavoidable one, but it's still important. Sports like basketball are like a natural plyometrics workout, and if you play daily or are on a team, you should see self-operating gains to your vertical jump the more you play. Because you're not thoroughly focusing just on your jumping muscles when you play basketball, you won't gain 10 inches just from playing, but you could gain a consolidate inches.

- How Do I Increase My Vertical Jump

Kevin Garnett Dunks or How to increase Vertical Jump

How Do I Increase My Vertical Jump -

Did you know Nba superstar Kevin Garnett had more dunks (60) last year than highflyers like Kobe Bryant (59) and Desmond Mason (56)? Of course, the 31-year old power forward is 6'11'', but he also has a 36-inch vertical.

So, dunking a basketball is a no-brainer for Kg.

But what can you do to enhance your vertical jump?

There are a lot of exercises every person knows about - like jump rope, calf raises, squats aso.

But there are some very efficient exercises only few citizen know about:

Glute Bridges:

This exercise trains the glutes (gluteal muscles; your butt) and the hamstrings which play a big role in vertical leap.

Starting Position: lay on your back, knees bent, feet shoulder width apart. Now pull up your hips as high as you can. Hold the position for three seconds, then lower your body back down. Repeat the exercise 10-12 times.

Chair Jumps:

This is quite a entertaining exercise, but it is very effective.

Starting Position: Take a solid chair and put one foot on it. Now push down on this foot propelling you into the air. As you are come down, place the other foot on the chair. Do two sets of 10 reps (total).

Deep Knee Bends:

This exercise trains your thighs and hamstrings.

Starting Position: Standing, feet shoulder width apart. Now slowly bend at the knees. Try to keep your back straight! Go down slowly as low as potential and slowly rise back up. Repeat the exercise 12 times.

- How Do I Increase My Vertical Jump

Training to Jump Higher - How to Rapidly increase Your Vertical

How Do I Increase My Vertical Jump -

Without the right training to jump higher all you'll be doing is wasting your time and not getting the results you are finding for. So, how does one increase their vertical jump correctly? Well, luckily for you I am going to tell you right here because I've managed to increase my vertical by over 11 inches, and I put it down to a few key principles.

The first of which is weight training. Weight training builds muscle, and this in turn strengthens fast twitch muscle fibres in your body. These are vital in jumping because the stronger your fast twitch muscle fibres, the higher your potential to jump higher. You cannot operate the number of these fibres you have but you can surely improve them to jump higher!

When you are training to jump higher, you need to learn that the two most leading muscles complex in jumping are your quadriceps and your calve muscles. This is where the focus of your weight training should be on. Where do you think you get the power to jump off the ground from? It all starts with strong calve muscles.

To improve this part of your body can de facto be quite difficult. Why? Well there are so few exercises that target this area specifically and this muscle group doesn't build muscle mass well! However, my favourite rehearsal is this. Stand on a ledge with half your feet hanging off; hold a barbell with weight on your shoulders and push up and then back down again.

Next when you are training to jump higher you need to improve your quads too. Thankfully this muscle group is easier to build and I suggest doing squats. Squats are what are known as compound exercises so not only will you be working your quads, you'll also be working other muscle groups which is great for your uncut strength.

Something I haven't mentioned yet is that you need to keep your workouts short and intense. Any workout continuing longer than an hour is no good because you'll de facto be burning muscle rather than building it! I suggest you weight train no more than three times a week also, and for maximum results, concentrate exercises that work the upper body too.

The training to jump higher methods I have mentioned here are very leading to get your body in great shape for enhancing your vertical jump, although if you do not understand the science behind jumping then you will not add everywhere way near as much to your vertical as you could.

- How Do I Increase My Vertical Jump

increase Your Vertical Jump by 6-10 Inches!

How Do I Increase My Vertical Jump -

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

- How Do I Increase My Vertical Jump