Exercises To Increase Vertical

The Ultimate Workout – How I Increased My Jump

Posted by Dineaux on Feb 27, 2010

Hi guys!

Dino here, I want to talk to you guys about the importance of finding the right training for you. You see everybody’s different. You may have more experience then the next guy or are naturally more athletic and others.

So how do you find the right exercise program that is right for you?

(Btw: If you want to know which book helped me out the most without reading the whole article, Click here!

See, a few years ago I started noticing that I started to lack behind when it come to the high jump compared to my team mates. I used to be the “smash guy” when I was younger but I learned that it mostly had to do with my hight at the time. I was taller then the most kids at the time.
But after a couple of years the gained on me with hight and started to be better at smashing and dunking then me.

I didn’t like this at all!!

So I first turned to one of my coaches to ask for help. Eventually I ended up asking multiple coaches and sport authority figures for help.

In summary my experience was this: Coach 1 would say do training A. Coach 2 would reply by saying:  No A is wrong do training B. And it whent on and on like that till I got sick of it!

It was time to seek professional help.

Now a real-life  professional personal trainer would cost me waay to much money so I seeked advice on the interent.

I quickly found out on forums that there where a few training programs for sale that got very good review. I had trouble choosing the right program but after some good advice I decided to buy the Jump Manual

My review:
What a great book! Not only have I tremendously increased my vertical leap, the book is truly designed to help anybody at any level. It explains in detail what tweaks you need to do to get the most out of your trainings.
This was exactly what I needed. There are some exercises in there that I’ve never heard of! Truly amazing…And I’m very happy I’ve bought it.
I have to say this dough: Once you reach a certain level you WILL have to get a personal trainer to help you even further.

This book won’t make you an instant Kobe.

You will have to put in some hours of training every week. But I you have enough discipline to practice your sport, I’m 100% sure you will gain many inches to you vertical.
Also the support is great. After the first reading I had a couple of questions which I emailed to their support. Within 2 days I received a detailed an helpful answer!
Great stuff here

Here is the link to their website:The Jump Manual

Build your strength and speed with Plyometric exercises

Posted by Dineaux on Nov 13, 2009

If you want to reach your goal and achieve the desired results your exercise program must be balanced, ensuring you hit the right muscles. Adding in plyometric training with your normal moves is a great boost to your program. They will train different muscles in a symbiotic way.

The idea of plyometric training is to increase nervous system efficiency, so you gain power and speed. The idea is to train your muscles dynamically so all the elements of muscular elasticity, your tendons and ligaments and the connective tissues around the muscle improve. The result is you can jump, run and hit better.

Plyometrics increases your muscles speed of contraction so you can produce more power. It is a boost towards reaching the best you can be. The idea of the movements is speed, both contracting and then straightening your muscles quickly. This boosts the nervous system and improves its efficiency so your muscles move quicker. This leads you to run more quickly, jump higher and boost your all round performance in virtually every sport.

You must introduce plyometric training gradually and not go full blast from the start. Be a bit selective as to which exercises you do, as your sport may not need a full body plyometric workout. So concentrate on the relevant exercises for your individual performance.

Plyometric exercises

Beginners should start with these three Squat jumps – done carefully to avoid knee stress Jumping onto a step – Not too high to begin with Sideways jumping to a step

Moderately experienced trainers can add in

Jump squats with splits Bounding – Large exaggerated strides Sideways jumps over hurdles

This is just a quick introduction and there are many other variations of plyometric exercises you could add to your training regime. Whatever you do, you mustn’t forget all the other vital elements such as determination, good diet, and lots of rest. All taken together will get you performing to the best of your ability.

Plymetric training to increase vertical

Leg Workouts and Speed training

Posted by Dineaux on Nov 13, 2009

Leg workouts are the most important type of volleyball training you can do that doesn’t involve ball control. You can run plays and strategies all day but if you can’t jump high you won’t win games.

In order to train to increase vertical jump in volleyball you have to do well designed leg workouts. Leg exercises for jumping have to include weight training lifts and speed drills. You can’t get good gains by just using one or the other.

Some good leg workouts for jumping higher would include squats and hamstring curls. Squats are to be done with great form so that you don’t injure yourself. Make sure you have an expert teach you and check your form when doing squats.

Hamstring curls are done on a machine and don’t require any sort of special training. You want to do the hamstring curls with some speed. Don’t do them slowly because you want to train the muscles to react quickly.

Speed training
Now lets talk about the speed training you can do for your legs.

Plyometrics are leg exercises that will make your legs respond quicker and with more power. Jump rope is not a plyometric exercise. You do not want to do jump rope training to increase your vertical leap height. All it will do is increase your endurance for jumping a long period of time.

You want to find some boxes that are high and do jump training onto the boxes. The height should be hard to get on and should make you tired after only a few repetitions.

Training speed is more then just working on acceleration and trying to sprint as fast as possible. You must actually coach your athletes how to run and stay relaxed, especially when they are running at top speed.

Maximum Velocity is another way of saying running at full speed. The point in a race, workout or game that you reach maximum velocity depends on strength levels,experience and running mechanics. However, regardless of where and when you reach full speed, there are some differences in running mechanics and effort when compared to acceleration.

When running at full speed, you no longer need to try and apply the same level of force to the track as during acceleration. This is a common mistake among inexperienced athletes. Now that you are at full speed, you will be completely upright (perpendicular to the ground) and your body will no longer be leaning at an angle as you were during acceleration. By continuing to try to run faster and faster throughout a run, as though you were still accelerating, you are actually going to have a breakdown in running mechanics. By continuing to try to accelerate while beginning to fatigue, you will only slow yourself down faster because you can not continue to coordinate your movements with accuracy.

Instead, you want to relax or ‘float’ during maximum velocity. What this means is that you want to ease back in the amount of effort you are expending while running, but without slowing down and losing any speed. This idea sounds contradictory and like any new skill, it takes some practice to perfect. While running, you want to continue to step over the opposite knee, but instead of
driving the ball of the foot down into the ground, you are just going to tap the foot downward, letting the ground come to you. Continue to drive the elbows down and back at the same speed, but without the same intensity as during the early part of your run. Remember, you are not going to get any faster at this point so energy conservation is important. We know that your brain tells you to keep running harder so that you do not slow down, but you have to fight the urge to do that and run smart. It is the ability to make these types of adjustments that can be the difference in running a fast time, outrunning an opponent or chasing one down to make the play.

Play safe

Dino

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Warm up’s and jumping exercises

Posted by Dineaux on Nov 12, 2009

WARMING UP

Before starting the exercises, warm up your muscles. Stretch properly, and jog around for a few minutes.

If you have a jumprope, use it. Jumping rope definitely helps your conditioning.

Running up and down stairs for a while is very useful as a warmup, or a full exercise. Don’t do too much or else you may wear our your legs. Use it as a quick warmup, or a full exercise.

A very helpfull video:

JUMPING EXERCISES

Deep Knee Bends — Be standing. Slowly bend at the knees while keeping your back straight. Slowly crouch down as low as possible (it shouldn’t hurt) and slowly rise back up. Do this 15 times. Over time increase to 20, 30, etc.

Deep Knee Bend Jumps — Be standing. Crouch down as described above but fairly quickly, almost touching your bottom to the ground, then explode upwards as high as you can. The moment you land, immediately crouch and launch back up again. Do this 15 times, and when you can, increase to 20, 30, etc.

Toe Raises — Stand regularly, then raise up onto the tips of your toes. Lower back down. Don’t just rock up and down, do it slowly (not too slowly) but steadily. Repeat 30-50 times.

Toe-Raise with Weights — If you have any sort of weights, holding/wearing them while doing these toe raises will help. Use small weights (a mere 5 or 10 pounds is fine) and work your way up.

Stomach Crunches — We believe that sit-ups are bad for your back. Stomach crunches, where while lying on your back, using your ab muscles and keeping your back straight, you rise up just enough to lift your shoulders off the ground, are better. Do them often – perhaps for 10 minutes in the morning and 10 minutes at night.

Jumping Rope— Jumping rope definitely helps your vertical leap. Jump rope while watching tv or something. Make it a habit.

Top 5 Things To Look For In A Vertical Jump Program

Posted by Dineaux on Oct 31, 2009

If you’re looking to improve your basketball/volleyball skills and want to jump higher or even dunk, vertical jump programs can help you out. Which jump programs actually deliver the goods though? There are so many different ones out there, and most of them make claims that they can’t back up. If gaining 15 inches to your vertical without was really as easy as some programs make you think, wouldn’t everybody be dunking by now? So how can you find a really good vertical program?

Here are the 5 things you should look for in a vertical jump program.

1. Uncomplicated instructions
It’s important that you can understand what the creator of the program is talking about. It shouldn’t matter if you’re a beginner or a professional, the program should be easy for anybody to start doing without a glossary of complicated terms and words.

2. Plyometrics and weighlifting workout routines
Only programs that have plyo and weight workouts are helpful. If the product you’re looking at doesn’t have these things, there’s no way it can help you jump higher. Plyometrics is all about explosive movements, which is something you’ll need when you try and dunk.

3. Customizable workouts
All athletes are at different stages, and what might work for you probably wouldn’t work for someone else. This is why it’s very important that a program has enough workouts for beginners, intermediate and advanced ballers. That way, if you’re really good at plyometrics workouts, but you’ve never lifted weights in your life, you can create a special workout made up of the exact programs that you need.

4. Improves overall strength and speed
If you can jump higher, you should automatically be stronger and faster, so if you’re only able to jump an inch or two higher, the workout system you have is probably not helping you get stronger or faster.

5. Be Affordable
You shouldn’t have to spend an arm and a leg just to jump high! There are some workouts out there that are worth the money, but very few of them actually are.

If you can find all five of these things in a vertical jump program, it’s a good one, and you should try it out.

Aim for the sky’s

Dino

Jump Higher

Posted by Dineaux on Nov 14, 2008

How to Jump Higher than Michael Jordan & Lebron James!

Exercises to increase vertical

Posted by Dineaux on Aug 25, 2008

If you play volleyball, you know how important it is vertical reach. In short, when you increase vertical leap increase your level of play. An investment in training for this ability is that you will not regret.
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The key to increasing vertical jump height is the creation of the flexibility and power in the lower the body. You want to imagine your legs as springs that will propel you upwards. The best way to create such elasticity and muscle strength training with resistance is flexible. Many trainers and strength coaches feel the need to lift weights to improve the athletic ability of their athletes. When this process is thought that really has sense to lay flat on a bench and pushing weight to the ceiling. This is not a functional exercise and any athlete knows that athletics is based on functionality. Â Our bodies move in all planes of movement, why not train like that? After seeing the dramatic results that my clients enjoy volleyball after functional to the bands had to acknowledge and accept this new training style and the style of training is not only my athletes.
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When are training with resistance bands, is creating a real power that can be used immediately. Unlike working with weights, where strength is built over time, the bands strength of the muscles to work to stabilize the movement, the construction not only of force but the flexibility and power as well. These are the requirements accuracy needed to increase your vertical jump.
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The increase in vertical jump can seem daunting, but can be done and done quickly. I have seen volleyball players increase their vertical jump a minimum of 3 inches after just 5 sessions.
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Volleyball is a great sport. To reach its true potential on the court is vital that you work to increase your vertical jump.

Barry Lovelace is an internationally recognized fitness professional, a contributor to Men’s Fitness and the creator of the HOT selling DVD Training For Volleyball

Improving Basketball Skills : Exercises to Increase Vertical Leap

Best Basketball shoes

Posted by Dineaux on May 20, 2008

What about Elena Delledonne, the player high school basketball stars that are going to Connecticut to play for Geno Auriemma?

Could it be that she has a change of heart or is more like a lot of pressure to play at the college level? I think that is all that and much more. High school athletes are under lot of pressure these days because they are always watched or someone who is always evaluating their athletic performance.

They must be always “on” because someone is watching and it can be a pain in the ass. I’m sure many high school star athletes get sick of the high expectations placed on them by people they do not know.

The pressure at the secondary level is too much for some of these to deal with children sometimes. And keep in mind that we are talking children and non-professionals. These children are not very far from playing with toys and coloring books.

We all like high school sports and talking Athlete’s hottest star, but sometimes is too much for these student athletes.

We are building these children on blogs and websites, in the camps or AAU events and these children to read these things and know who said what and what their parents do. Everybody feels the pressure and I’m sure, like you and me, all need a break sometimes from our jobs or school. Think about this: some of these high school student athletes play their sport year-round so when a very good athlete says he wants a rest is entitled to it.

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Increase speed

Posted by Dineaux on May 12, 2008

Running Tips : How to Do More Running Drills to Increase Speed & Efficiency

Healthy food

Posted by Dineaux on Jan 5, 2008

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