Basketball exercises to improve vertical jump exercises

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Workout:You will be performing a hockey squat jump and a hockey lunge jump during your off ice hockey training session. You’re goal is to get in 100 hockey squat jumps and 100 hockey lunge jumps in before the 20 minutes expire.
When performing the hockey squat jump, make sure to squat all the way down to a 90 degree level before exploding upwards as high as you can!
When performing the hockey lunge jump, make sure to properly balance yourself before exploding upwards. Related: jump roping rhymes, firecrackers jump rope dance, enamait jump rope, valeo jump rope, 9 ft. Plyometric workout or also known as jump training is a method of conditioning designed to make a muscle reach maximal force in a short time.
The time between muscle contraction and shortening is very important and should be as short as possible. Plyometrics improve the functions of muscles, tendons, and nerves so that you can run faster, jump higher or hit harder depending on the exercise you perform.
In the video for alternating lunges, the guy performing them uses a bar for added resistance. Reps for ankle bounces should be in the 50-75 range since this is a pretty low intensity exercise.
Plyometric box jump exercises are incredibly useful for building explosive strength and power in your lower body. To perform this exercise, all you need to do is stand in front of the box and jump up on top of it.
To begin the double leg seated jump, find a chair or some other object that will allow you to sit with your thighs parallel to the ground.
Multiple box jumps are very good at helping athletes increase their explosiveness and endurance at the same time. To begin multiple box jumps, you will need several boxes that should be lined up in order of increasing height. The scissor jump is a great exercise to use if you’re trying to increase leg flexibility and strength. To begin the scissor jump exercise, stand with one leg out in front of you and the other leg extended a bit behind you. Be sure to stretch your knee joints a bit before doing this so you don’t have any problems with pain. Single leg bounding will greatly increase the strength and stamina of every muscle in your legs.
The single leg seated jump is great for developing the strength and power needed for a single-foot takeoff. To begin the single leg seated jump, find a chair or other object that allows you to sit with your legs at about a 90 degree angle. Once you’ve got your line and your measuring tape all set up, stand with your toes right at the line. To begin zig zag hops, make two parallel lines on the ground that will run straight out in front of you.
While lower body plyometrics is effective for increasing speed, jumping height and strength, our previous article found that Olympic style weight lifting is even more effective (particularly for jumping height).
The added resistance to regular plyometric exercises is a great addition for intermediate trainees.
Daniel has a strong interest in evidence supported fitness training, preparation and supplementation. Well done for doing exercise at home, it sounds like you are making progress so you are obviously doing them regularly. It depends how long you are doing them for already, if you are only managing 30-60 seconds then I would try to aim for 3 times per week and adding an extra 15 seconds per week. If you are already doing a few minutes then you can try holding something in your hands whilst doing it, please only hold something light though, otherwise you could injure your shoulders or neck.


Star jumps are a great exercise for the cardiovascular system as well as building strength so stick with the exercise. I used to do star jumps in an exercise class i used to attend but felt very stupid doing them in front of other people. Please note that the materials contained on this Website do not replace any specific medical advice, diagnosis or treatments recommended by a doctor or any other professional. These types of workouts won’t only help you with your hockey skating drills in the future but also help your power skating training.
Once you develop the form you can enhance the dry land workout by adding a weight or speed to this drill. Since plyometric exercises stress muscles, connective tissues and joints, they build power, speed and strength, but they also need to be carefully used to reduce the likelihood of injury. Jump sideways to the opposite side of the object, land and immediately jump to the other side. Lower yourself to the floor, and push off the floor with enough force that your hands leave the floor. In order to post comments, please make sure JavaScript and Cookies are enabled, and reload the page. I have used all of these in my training, and I can guarantee that these are some of the best for improving lower body power. If you have any questions please feel free to contact me and I’ll try to help you out. These can really help build up your quadricep muscles and other very important jumping muscles. One knee should be almost touching the ground while the other should be out in front of you. You’re basically using just your calves to boost you off the floor with as little knee movement as possible.
You can pair it with jump roping if you want to involve more parts of your body (mainly arms). One thing to keep in mind when you perform these exercises is that you should always make sure the box isn’t too high for you. Once you’re in the sitting position, simply leap up as high as you can and land on two feet. This exercise can be done by just about anyone, and are a great addition to any vertical jump workout. Jump up on to the first, lowest box, and then jump straight off of it so that you land just in front of the next box.
Kneel down into a lunge position and follow this by jumping up into the air as high as you can. This is quite a bit more difficult if you haven’t had much training experience, but you can still give it a try. If you’ve been looking for a way to increase your vertical jump off of one leg, then this is it. Swing your arms a little bit to get some momentum and then squat down a bit and jump forward as hard as you can.
They will also increase the strength of your ankles, thus reducing the possibility for injury.
The form in a proper jump, squat and lunge will give you the power and balance to out perform your opponent with the skills learned during this fast workout program. Unlike an exercise such as bench press, the plyometric exercise is characterized by quick and powerful muscle contraction immediately followed by rapid shortening of that muscle. Strength and power athletes in sports such as American football, Soccer, Volleyball and track regularly perform plyometric exercises as part of there workout and conditioning program. Before starting plyometric training make sure you’ve built up your strength and flexibility with regular cardio, weight training, and stretching. I would recommend doing these lunges at the beginning of your workout so you have the energy to perform them correctly.


From this position, leap up into the air as high as you can and land in the kneeling position again. If you’re not careful you could injure yourself and really put your training schedule on hold. Eliminating movement of the knee forces your calf muscles to take on more stress, thus causing growth.
If it is, you’re probably going to take some skin off of your shins or maybe even break something. These kinds of exercises give you a tougher workout and add a little more variation to help avoid the mundane.
Using one that is too high can cause problems with the bones in your feet along with possible joint problems in your legs. These are great training aids that can be used for many different exercises.) Space the boxes about two to three feet apart.
Jump up on to the next box and repeat the motion until you have jumped up on to the last, tallest box.
The triple jump requires a running start, while single leg bounding can be done from a standstill. The distance between them doesn’t matter much, but try to aim for somewhere between 2-5 feet.
You should also consider proper footwear, adequate space, and shock – absorbing landing surface prior to workout. When you land you should alternate your leg positions so your other knee is now out in front of you (check out the video). Also, you’ll be getting the lower half of your leg used to the explosive movements that you’ll use when you perform a regular jump. It’s always good to look for new exercises (or make up your own) when your workout starts to get a little boring. This is similar to the standard depth jump, but with a little more of the added shock resistance training. There should be enough room for you to comfortably land in between the boxes, which I’ll explain in a second. If you want to do rim jumps properly, you should be able to touch a 10 foot rim somewhat easily.
This exercise is pretty tiring so just try to complete a couple trips from start to finish.
If you want to know how Michael Jordan got his insane ability to take off from the free throw line, check out this exercise. This will also allow you to see what your absolute maximum standing broad jump measurement is. Once you have the lines drawn, stand on the end of one line so that it is extending out in front of you.
The running-crawling exercise is considered plyometric, because of the quick and sharp stops followed by quick acceleration.
Training on something lower, especially if you’re a basketball player, will fail to train you for the real game. You will be jumping forward, but with each jump you will hop sideways a bit so that you can land on the other line.
Always go for the absolute maximum effort that your sport will require in the real game situation.



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Author: admin | 20.11.2014

Category: Vert Jump



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