Soccer Tactics

Are you serious about your vertical leap training?

Correct training to increase your vertical jump is very COUNTER INTUITIVE.

Vertical jumping is an explosive act caused by the sudden contraction of fast twitch muscle fibers.  Because of this, training to improve jumping is “anaerobic.”  All too often athletes are training in a way that [develops.

What is the difference in training?

Athletes looking to improve have been told that running cross country would increase their vertical. This is big misconception. Training with the cross country team can cause your vertical leap to plummet.

Sprinting, like jumping is a much less aerobic exercise.  sprinters] distance running as part of their training for sprinting? NEVER! Then why so often do vertical leap programs make us PACING ourselves during our vertical jump training regimes?

NEVER NEVER NEVER PACE YOURSELF [WHILE!

You have seen it before. Athletes “running the stairs” or dog tired from doing speed ladder drills. Or perhaps you jump rope for 20 minutes and your legs are so tired.. you are going to say to yourself, “Now that was a hard workout, certainly that will help my vertical.”

This is not explosive training, so they are NOT going to see results in explosive moves. I assure you, they will not be satisfied. You have to train explosively and not endurance to improve your vertical leap.

“Explosive” training will feel awkward at first.  You don’t end up with the same burn as training for endurance.  In some ways training explosion is easier, although it requires a great deal more focus and short term energy.

99% of all athletes [that follow these suggestions incredibly soley by decreasing repetition and increasing intensity.

Doesn’t exercising less to get better results sound like the best of both worlds?

To get the most out of your vertical jumping exercises, you must consider a vertical jump training program. Check out these Vertical Jump Program Reviews to see which are rated the best and to find more information on How To Jump Higher.

People involved in athletics, in particular basketball, football, soccer, and volleyball, are often looking for ways to improve their vertical leap. There are many drills and programs available that are specifically intended for improving a person’s jumping ability. Before proceeding with any of these programs though, you should at least be in good general physical shape. Here we list a few exercises that you could start with before starting a vertical leap program. These will help get you started.

Warm Ups
Before starting the exercises, you need to warm up your muscles. Jog around for ten minutes or run up and down s few sets of stairs. It is also a sound idea to stretch your muscles prior to beginning your exercises. Warming up prior to exercising helps you improve muscle fibers that are used during the jumping process.

Skipping Rope
Jumping rope is an exercise that is often overlooked, and shouldn’t be, as it will contribute to improving the strength of your legs. It also helps maintain excellent overall physical condition. Do this exercise for 15 to thirty minutes on a regular basis.

Knee Raises
Grab an overhead bar securely, with your arms straight overhead. Hang from the overhead bar, with your arms fully extended and knees slightly bent. Hold this position and slowly pull your knees up to your chest. Concentrate on contracting your stomach muscles during this process. Hold this position for several seconds, before lowering your legs back down. Repeat this five times.

Knee Bends
One of the best exercises to increase the strength of your legs is with knee bends (also called squats). Stand in an upright position – straight, with chest out and with your back straight. Proceed to bend your knees slowly, keeping the back straight. Crouch, in a slow motion, as far down as possible. Repeat this process 20 times.

Toe Touches
Stand straight. Bend at the waist while keeping your knees locked. Lower yourself down as far as you can go and try to touch your toes with your fingers. Maintain this position for a few seconds. Do this exercise slowly and avoid “bouncing” while trying to reach your toes. Repeat this thirty times.

Sit-Ups
Sit-ups will help improve your vertical leap. Begin with with your back against the floor, with your knees bent, and your feet flat on the floor. Place you hands behind your head. Now, curl the shoulders off the floor, in a slow movement. Continue to bring your body to an upright position. Do not “pull” on your head with your hands. Focus on making your stomach do the work. Exercises for your waist are important for all physical activity as your ultimate all around strength and flexibility start here. Repeat this 10-20 times.

To get the most out of your vertical jumping exercises, you should consider a vertical jump training program. Check out these Vertical Jump Program Reviews to see which are rated the best and to get more information on How To Improve Your Vertical.

If you’re wanting to improve your basketball skills and would like to jump higher or even dunk, vertical jump programs can give you the boost you need. Which of the programs actually deliver the goods though? There are many different ones out there, and some of them make claims that they can’t back up. If adding over 10 inches to your vertical jump was really as easy as some programs make you think, wouldn’t everyone be dunking by now? So how can you find a truly first-rate vertical program?

Here are the 5 things to watch for when reviewing vertical jump programs.

1. Uncomplicated instructions
It’s imperative that you can understand what the creator of the program is discussing. It shouldn’t matter if you’re a beginner or a professional, the program ought to be easy for anyone to use without a glossary of difficult words.

2. Plyometrics and weighlifting workout routines
Programs that have plyo and weight workouts are more beneficial. If the product you’re looking at doesn’t have these things, there is no way it can help you get the optimal outcome. Plyometrics is all about explosive movements, which is something you’ll need when you try and dunk.

3. Workouts you can customize
All athletes are at different stages, and what might work for one person might not work for somebody else. This is the reason it is extremely important that a vertical jump program has sufficient variation – for beginners, intermediate and advanced ballers. That way, if you’re really good at plyometrics workouts, but you’ve never lifted weights [before, you can alter you workout to the exact programs that are most needed.

4. Improves overall strength and speed
The program ought to not only help you increase your ability to jump, it ought to automatically make you stronger and faster as well. So, if your vertical jump only improves by a couple inches, the program you are using 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! (After all, how high can you jump with just one leg (ha ha)? There are some workouts out there that are worth the money, but none of them are worth five times what the others are charging.

If you can find all 5 of these things in a vertical jump program, it is probably a good one, and one that should produce results.

To get the most out of your vertical jumping exercises, you should think about a vertical jump training program. Check out these Vertical Jump Program Reviews to check which are rated the best and to get more information on Improving Your Vertical Jump.

So you want to know some good vertical jumping exercises? Since there are many, we’ll help you reduce the list a little. There are a few in particular that can enhance your capability to jump higher. Make certain that you follow the movements properly. You can carry out the correct exercises, but if you don’t do them in the proper manner, you won’t obtain the results you wish for. Add these three exercises to your vertical training and you will be well on your way to adding major inches to your vertical.

Whereas most people may think that just the leg muscles require improvement to help you jump higher, this is not true. Your lower back and erector muscles need to be strong too. Many of the back muscles are heavily involved and need strengthening as well. Your plan should consist of exercises for the back and waist areas as well. So let’s get started with our first exercise.

Dead Lifts

Dead lifts are great. Remembering to strive to keep you back as vertical as possible, bend your knees and reach down and grab the barbell. Come to an upright position while holding the bar. Slowly lower the weight back down. The first 3 sets of 6-8 reps should be done swiftly but steadily to avoid injury. Take a brief rest after these first 3 sets. Execute one additional set taking your time and being more intentional.

Leg Presses

An additional good exercise is leg presses. Select a weight on the leg press machine that is toward the upper end of your range, but not the highest you can lift. Set your feet high and away from you. Permit the weight to come down as far as you can and then, pretending like you are jumping, push the weight back up quickly. You don’t leap in slow motion, so you don’t want to exercise in slow motion. Your muscles act explosively when you are jumping, so you have to train them that way in your exercises as well. Repeat this exercise six times – and execute five sets. Take a brief pause between each set.

Medicine Ball

Finally, utilize a heavy medicine ball in place of a basketball. Acting like you are trying to dunk the ball, jump with the medicine ball toward the rim. Exaggerate the actions and reach for the rim. Practicing this exercise helps all the muscles necessary for this movement to become strong. Doing this exercise as hard as you can will have a big influence on your vertical jump.

These three exercises are simply three of several that can help enhance your vertical jump and learn how to jump higher. Combine these with more jumping exercises. Take into account that correct form is just as critical as the weight and the number of reps.