Technorati Tags: high, jump, little

As a high school student, I became fixated on increasing my vertical leaping capabilities. I’ve always been competitive and testing my skills and abilities have always been important to me.  I remember that I was 2nd in the school at 34″ during my junior year.   The person above me jumped 36″ and went on to be a starter for the UConn basketball team.   I decided that I would really focus on plyometric training exercises to increase my vertical.  My first experiment was with a program titled Air Alert II. It was the opposite of what I really needed, and not effective.

The big promises of Air Alert II were all hype and no substance, I didn’t suddenly add ten inches to my jump! My $10 bought me a few pages of paper and nothing else, in spite of how good it sounded. The regimen incorporated a series of five movements, including calf raises, step ups, leap ups, squat jumps and burnouts. But, it was the intense schedule of workouts that represented the problem with the program, not the exercises themselves.

Many such jump training programs involve five days of plyometrics, and Air Alert II was no exception, it was a big problem. The extreme nature of the exercises, three to four sets of fifty to one hundred reps each was awful. Although it does some good, over training isn’t a wise decision. A hundred reps doesn’t do much for the vertical leaping, anyway.

A vertical leap is an explosion upward.  High rep training isn’t the best way to increase leg strength. Consider the theory behind the bench press exercise. Someone wishing to build substantial strength would be advised to complete several sets of 1-3 repetitions with a large amount of weight.  If you applied the principles of the above program, it would be like trying to increase your bench press by doing 100 reps with just the barbell.   Maybe your endurance would improve, but you won’t get meaningfully stronger.  Bench pressing five days in a row would be a terrible idea, too, and not work well.

In my opinion, the most effective way to gain leg strength and improve your vertical leaping ability is to concentrate on low repetition plyometrics training workouts. Different types of plyometric exercise determine the needed reps.  Some plyometrics exercises work best with only 5 reps, while 10-15 reps for others will help you gain explosive power.   Regardless of the exercise, just remember to put in an intense effort.   If you can jump 2ft in the air, then don’t train by jumping 1ft in the air.

Everyone has a different definition of plyometrics, but the best definition I’ve found is that plyometrics training includes exercises designed to produce fast, powerful movements.  For explosive speed and power, plyometrics are the best exercises around. Indeed, those who concentrate on vertical leap improvement programs typically gain a faster time in the 40 yard dash too. Another frequent misunderstanding is the assumption that the calves are the main determinant of vertical leaping ability. Attempt to jump by not bending at the knee, and afterward, jump normally. It should soon become apparent that you are able to jump much higher by bending at the knee, as you are making use of the strength contained in the quads and hamstring muscles. Although calf muscles are important, the bigger leg muscles give the extra power for explosive strength.

My training program combines cardio workouts and added leg strength via the plyometric method, since vertical leaping isn’t my main or only goal. Although I don’t use them, plyometric training can include particular vertical leap improving exercises.

The cardio benefits of plyometric exercises are impressive, even for those who aren’t interested in explosive power or vertical leaping.  Because you put in an intense effort, you burn off glycogen which helps lead to fat loss.  For me, plyometrics training is far more pleasant that working out on the elliptical or riding an exercise bike.  I also like the fact that plyometrics training improves my leg strength without making my legs big and bulky.  Therefore, no matter if you are keen on improving your leaping and dunking abilities, or just wish to gain a more impressive physique by doing something other than cardio, plyometric training exercises may be a great choice for you.

Technorati Tags: dunk, exercises, high, jump, plyometrics

Technorati Tags: high, jump, training

Technorati Tags: 3'10, high, higher, jump, meet, than, track

Technorati Tags: high, jump

Technorati Tags: depth, high, jump, plyometrics, training

Product Description
This digital document is an article from Physical Educator, published by Phi Epsilon Kappa Fraternity on January 1, 2009. The length of the article is 4282 words. The page length shown above is based on a typical 300-word page. The article is delivered in HTML format and is available immediately after purchase. You can view it with any web browser.

Citation Details
Title: “Plyo Play”: a novel program of short bouts of mode… More >>

“Plyo Play”: a novel program of short bouts of moderate and high intensity exercise improves physical fitness in elementary school children.(plyometric … An article from: Physical Educator

Technorati Tags: article, bouts, children.plyometric, Educator, elementary, exercise, fitness, from, high, improves, intensity, moderate, novel, physical, Play, plyo, program, school, short

Wanting to know the extreme how to increase and improve vertical jump fast, which is the High Jump Question asked from worldwide athletes or any person who want to know how to increase vertical jump fast with best result. Following topics are the top 5 of the most vertical jump frequently asked questions about how to increase vertical leap fast, clearly discussion has been included in this article.

Vertical Jump FAQ 1 : Why is a vertical jump increase so important?

Reply 1: Worldwide because an increase to vertical jump is now considered so crucial to athletes, it is now one of the main measurements that is used to measure an athlete’s expertness. This measurement used for most different sports, not just basketball, but volleyball, football, soccer, baseball and so on, are applied. In fact the measurement at the initial NBL assessment, vertical jump high is so critical considered.

Vertical Jump FAQ 2 : Is it hard to see an increase in a short period of time?

Reply 2: No it’s really easy, depend on your fervor. Absolutely there is a continue workouts and obstinacy concerned. What part of body need to focus your reps on and when you found the right exercises just merge into your workout program, also should be taking the right nutritional therefore you can truly see more inches increased in a short time.

Vertical Jump FAQ 3 : Do I need to do a workout every day to see a significant increase?

Reply 3 : Completely not. There are two very important reasons that you do not perform daily vertical jump exercise;
(1) Your muscles need to relaxation. You know, you are decreasing the chance of a jump increase when performing too much or overdo your workout every day. Factually, by performing it every day you could degrade your increase significantly.

This just a part of my full article, you can continue to read the full post (644 words, 1 images, estimated 2:36 mins reading time) at recommended place below.

Technorati Tags: Asked, fast, high, increase, jump, Often, questions, vertical

jump high dunk basketball vertical training strength plyometric muscle sports athletic jumping jumper jumps squats core abdominal lunges bounds stepups clean snatch exercises

Duration : 0:0:36

Technorati Tags: abdominal, athletic, basketball, bounds, clean, core, dunk, exercises, high, jump, jumper, jumping, jumps, lunges, muscle, plyometric, snatch, sports, squats, stepups, strength, training, vertical

Duration : 0:0:44

Technorati Tags: and, athletics, basketball, Bounding, field, high, jump, long, plyometrics, polevault, track, vertical