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The vertical jump is one of the most explosive athletic movements an individual can execute and a commonly used performance measure of relative lower body power output in athletic circles particularly in sports such as basketball, football, volleyball and track and field.
The mobility aspect of movement efficiency is based primarily on your mobility in 3 key areas: thoracic, hip and ankle. The postural aspect of movement efficiency ties in with the mobility aspect in many respects. The co-ordination aspect of movement efficiency relates to how cleanly you can execute general athletic movements. The technique aspect of movement efficiency refers to how cleanly you can execute the specific athletic movement (in this case the vertical jump). Lowering bodyweight (fat), whilst maintaining or improving strength or not losing strength at a faster rate.
Increasing strength, whilst maintaining or decreasing bodyweight or not gaining weight at a faster rate - for the vertical jump, the most important muscle groups to strengthen will be the prime movers of the lower body - the quadriceps, hamstrings, gluteals and calves - with exercises such as: squat variations, deadlift variations, powercleans, good mornings, pull throughs, hyper-extensions, reverse hyper-extensions, split squats, lunges, glute ham raises, pistol squats etc. As the vertical jump is largely dependent on the strength and power capabilites of the lower body, your one repetition maximum (1RM) in the back squat,.an exercise which involves all the prime movers of the lower body, is widely considered the best measure of your lower body strength.
If your Back Squat 1RM is less than 1.5x your bodyweight, then you will probably get most of your results from improving relative body strength. If your Back Squat 1RM is 1.5-2x your bodyweight, then you will probably get most of your results from a combination of improving relative body strength, improving relative body power and reactive strength.
If your Back Squat 1RM is more than 2x your bodyweight, then you will probably get most of your results by improving relative body power and reactive strength (see below) whilst at least maintaining relative body strength.


Lowering bodyweight (fat), whilst maintaining or improving strength or not losing strength at a faster rate - as per mentioned in the above section. As the vertical jump is largely dependent on the strength and power capabilities of the lower body, your one repetition maximum (1RM) in the power clean, a power exercise which involves all the prime movers of the lower body, is widely considered one of the best measures of your lower body power.
If your Power Clean 1RM is less than 1x your bodyweight, then you will probably get most of your results from improving relative body strength and power.
If your Power Clean 1RM is 1-1.5x your bodyweight, then you will probably get most of your results from a combination of improving relative body strength, improving relative body power and reactive strength. If your Power Clean 1RM is more than 1.5x your bodyweight, then you will probably get most of your results by improving reactive strength (see below) whilst at least maintaining relative body strength and power. Examples of exercises that will help improve reactive plyometric ability include lateral cone jumps, hurdle jumps, altitude landings, 3 step jumps and depth jumps. If your best reactive jump is higher than your best stationary jump, you would be best served by focusing most of your training on improving strength and RFD. If your best reactive jump is lower than your best stationary jump, you would be best served by focusing most of your training on improving plyometric ability (reactive strength). 0Team SportsHow To Kick An AFL Football FurtherLearn the key qualities needed to become a monster kick of an Australian Rules footy. How much emphasis you need to put on each area will depend on your individual strengths and weaknesses as an athlete.
Movement EfficiencyMovement efficiency is a combination of your mobility, posture, co-ordination and technique.


Mastering a variety of different strength, jump and mobility drills (such as those listed here) with good technique will be of most benefit to your co-ordination, as will training barefoot or with Vibram FiveFingers to activate dormant stabilising muscles around the foot, ankle, knee and hip in particular as well importantly improving proprioception (better body awareness). Luckily the vertical jump is not a highly technical movement, so having good general co-ordination (as per mentioned) will suffice. As the power clean is a complex movement make sure you are well versed with the lift technically before performing with heavy weights.
Plyometric AbilityPlyometric ability (Reactive Strength) is your ability to produce force after a counter movement (transitioning from deceleration to acceleration) - the elastic reflex actions of the muscle tendon units. Repeat step 2, increasing the height of the box in 6" increments until your reactive jump is less than your vertical jump.
For further insight into the art of vertical jumping and more individualized programming I would strongly recommend obtaining a copy of Kelly Baggett's Vertical Jump Bible. The key technique tips to remember are to rapidly descend into your jump and make maximum use your arms to thrust you higher.
It's a similar concept to relative strength, except the focus is rate of force development (RFD), rather than absolute force (strength).



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Author: admin | 13.07.2015



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