|
My List
|
| header 1: |
item oneLet the vertical leap project begin...with streching, of course.
Warning: these excercises my cause altitude sickness, nose bleeds and loss of conciousness due to lack of oxygen from a serious increaseing of your vertical leap . (seriously you should consult your physician before starting any exercise program.)
No money?..No problem..This free vertical leap exercise routine will increase your vertical and have you head and shoulders above you competition in no time...literally! Proceed with caution and as stated above make sure you check with a physician befor you get started.
The first thing you are going to want to do is stretch out after a good five minute warm up. Stretch the calves by placing your hands on a pole and putting one foot about 2 feet back. Lean forward until you feel the stretch in your calves and hold.
Stretch your achilles tendon by keeping the leg back and bending the knee of the back leg. Then put you foot of a pole just below waist level and touch your toe stretching your hamstring.
The next thing we are going to do are toe touches. Move your hands toward your toes until you feel tension. Then hold it for 10-15 seconds, don't bounce and don't stretch yourself to discomfort. This is another hamstring stretch to get you muscles to feel alive.
(sidenote: sometimes stretching alone can increase you vertical leap!)
Next, stretch your quads by putting one hand on the pole and grabbing your leg behind you and holding for 10-15 seconds. (Make sure you don't cross stretch use your right hand to hold you right foot.), you should feel this stretch in the top of your upper leg.
Let's finish up our stretching with a lower back stretch, lay on your back and pull one leg to your chest and hold for 10-15 seconds, then repeat with the other leg holding again for 10-15 seconds.
Now, that we are all feeling good, lets get into the workout that will bring your vertical leaping to new hieghts.
The key factor to a tremendous increase in vertical leap
Truly skying isn't a one time deal...dominating your competion means exactly that...DOMINATION. Increasing your vertical leap and climbing the vertical ladder once is impressive but, humiliation is what we are after...isn't it!
To make sure your progress is consistant and you leaping capacity exccellerates at a consistant pace, there are a few things you are going to want to master:
1. Cardiovascular (or aerobic) endurance
Cardiovascular fitness is achieve thorough regular aerobic exercises, that is repettive movements of large muscle groups over an extended period of time. Examples of aerobic exercises include jogging, swimming and... of course continous leaping. Which coincidentally is a great way to increase your vertical leaping ability...go figure.
2. Muscle endurance
Muscle endurance is the ability of the muscle to repeat that movement over a period of time. Muscle endurance improves in conjunction with muscle strength. With regular exercise, your muscles burn energy more efficiently and endure overloading for longer time. Thus propeling you to new heights.
3. Muscle strength
Muscle strength is improved by applying resistance to a muscle group. Lifting weights is a good way of improving muscle strength but weight aren't always needed if you are new to vertical leap training as you will see.
4. Joint flexibility
Finally, joint flexibility refers to the range of motions (ROM) the joint can undergo as limited by the joint's structure and surrounding connective tissues. Joint flexibility can give dramatic increases in vertical leap height.
increase your vertical leap exercise 1: knee bends
For these vertical leap exercises you are going to need a chair, a towel for balance, two full (with water) one gallon milk jugs...oh yeah... and a high pain threshold!
Starting from the standing position. Slowly bend at the knees while keeping your back straight. Slowly crouch down as low as possible or until you are sitting ever so lightly in the chair (it shouldn't hurt) and slowly rise back up.
For the maximum effect you are going to start with 5 sets of 15-20 reps. Over time increase to 30, 40, etc...
increase your vertical leap exercise 2: knee bend jumps
Start off from the standing position. Crouch down as described above but fairly quickly, almost touching your bottom to the chair, then explode upwards as high as you can. The moment you land, immediately crouch and launch back up again.
Again, do this exercise beginning with 5 sets for 15-20 reps, when you feel ready, increase to 30, 40, etc....
increase your vertical leap exercise 3: toe raises
Now grab your phone book or 4 inch block and stand on it with you heel hanging over the edge, then raise up onto the tips of your toes. Lower back down.
Don't just rock up and down, if you do you won't get the added benefit of the negative rep...lower youself down slow and stead and explode on the way up.
In the begining you are going to want to use both feet at the same time until you have enough ankle strength to do one leg at a time.
Start off with five sets of 30-50 reps. As you get stronger increase the sets not the reps.
increase your vertical leap exercise 4: jack knives
not so tuogh anymore are you???
We want to increase vertical leap explosiveness...right???
Well, in order to do that you have to have a strong core. So, why not kill two birds with one stone? For the jack knife you are going to lie completely on your back...arms extended overhead.
Using your ab muscles and keeping your back and knees straight, you are going to simply fold yourself in half bringing you hands to meet you feet.
To keep stress off of your neck, you are going to only do sets in reps of 10 alternating with crunches to break them up.
Do them often - perhaps for 10 alternating sets of 10 in the morning and 10 alternating sets of 10 at night (5 sets consisting of jack knives.) to begin with . As you get stronger, increase your sets not your reps.
increase your vertical leapexercise 5: The jugg shrung
you ain't finished yet...but almost.
This exercise help you generate lift...you upper body strength is going to be crucial to generating enough kenetic energy to maximize and increase your vertical leap...thus propeling you off of the ground with more explosiveness.
So go grab you juggs and lets get started.
Take a juggs in each hand...now, with an explosive burst raise your shoulders striaght up to your ears
and repeat...that's it! Do this exercise for 5 sets of 15-20 reps and as you get stronger increase the amount of reps you do in increments of 5 per set.
increase your vertical leap exercise 6: Tying it all together with vertical leap bursts
you finally made it.
Now that you are completely exhausted...its time to tie these exercises into the vertical leap jumping process creating therby creating muscle memory.
Imagine your approach no matter what sport you are training for...you are going for the take off into you vertical leap.
To execute this exercise You will have a 2-3 step approach then...LIFT OFF!!! jumping off of one leg as high as you can vertically and landing on both feet.
Do this exercise for 5 sets of 6 reps alternating take off legs. As your strength increases do more sets. Adding 2 sets per session.
Cool down
Repeat the same stretching regimen we began with...After your first session your are going to build up some serious lactic acid and stretching properly will reduce the soreness in the morning.
If you can't make it through the entire vertical leap routine at first, don't get discourage not many can, make adjustments that will allow you to do so and in time you will be doing things to increase your vertical leap that will give you jumping power your friends and teamates only dreamed about.
Don't over work yourself. In fact, this routine is a guide to increase you vertical leap that shouldn't be attempted more that 3 times a week; four times max, no matter what level of leap you want to be at.
Also this is a big project so if you dont remember everything in this guide that you can do to increase your vertical leap, make sure you sign up for a Del.icio.us account and bookmark this page so you can come back for future reference.
review of the best vertical leap products
increase you vertical leap and soar to new hieghts
The Nerdville vertical leap project...game over
|
Back To Home Page
