How to get your vertical jump back up,workout for upper back and shoulders,work out plan to lose 50 lbs overweight - Step 2

17.02.2015
Slideshare uses cookies to improve functionality and performance, and to provide you with relevant advertising. Most Comprehensive Training Approach There are nine different improvable aspectsyou can increase your vertical explosion andquickness Most training programs only target one or twoaspects.
Benefits Continued? You can continue to improve your vertical jump even when you have a 40 inch vertical? The training can be used effectively regardless of race? You can benefit from this training to build your muscle no matter what age you are.
Clipping is a handy way to collect and organize the most important slides from a presentation. Improving your vertical jump is one thing, but to actually use your highest vertical jump in a sports game is another. When playing intense sports that involve running and jumping, such as with basketball in the NBA, there is generally one technique that athletes regularly use to improve their game and to test how far they have come in their sport – by doing a vertical jump. The standing vertical jump is done from a standstill and involves you taking absolutely no steps at all. There are several techniques that many star athletes have used to help increase their running vertical jump. If you’re wanting to increase your vertical jump, you are going to have to put quite a bit of effort into it.
August 5, 2011 0 CommentsBecoming a better basketball player doesn’t happen over night. The training program has been featured onESPN Fadeaway Magazine, the UK’s biggestbasketball magazine. If you use the training guide, you pay much less than that.? You will get one free month of one on one coaching.
Many athletes find it difficult to transition their standing vertical jump into a running vertical jump.
There are two ways to practice the vertical jump: The standing vertical jump, and the running vertical jump.
The running vertical jump involves you running or adding some sort of energy to make an attempt to improve your standing vertical jump. This may not seem like a lot, but take note that this involves several players in the NBA that don’t jump particularly well with those who are literally airborne for seconds.
The highest vertical jump in the NBA is 46 inches, and the man who holds that title is named Jason Richardson. They’re known for being high jumpers and men who regularly dunk from both standing and running vertical jumps. Many of them like to put heavy weights on their chest, arms, and legs, and practice jumping for at least an hour per day.
I do not know what your running vertical jump currently is, but if you can get over two-and-a-half feet, then you’re doing spectacular.
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It involves serious work, discipline, dedication, and the love of the game to become the player you want to be.
You have personal access to the trainer who has trained Olympians, NBA athletes and professional dunkers.
To help you convert your high leap into that game-winning dunk, we have written about some advanced techniques you may want to explore. This often results in a higher leap, but it definitely requires some practice to redirect that forward energy into an explosive jump!


The difference in those being able to jump extremely high and those that can’t really means the making or breaking of a true basketball star! If their vertical jump is under 4 feet, it is safe to assume that your vertical jump will not get even close to that.
By doing this, and adding the restraints when they jump without the weights, they will be able to jump quite a bit higher. For athletes like you and me to even jump three feet or higher would be extremely impressive in itself.
Lebron James is noted for wearing a weight vest while he practices, which he does seven days per week. Like the saying goes, the only way to get where you want is to practice, practice, practice!
Only once you know all there is to know about the muscles involved and the exercises to train them, will you be able to jump your absolute highest. From the physics of momentum to proper nutrition, this is what every sports athlete should know. Start at the base line and sprint towards the free throw line, touch the floor and go back.
At the end of the day many NBA stars got to where they are now through training and there is nothing stopping us from doing the same! I have written a Vert Shock review, which you can find by navigating to the top of the page.
If you or your players feel any pain in any of your joints during the program stop immediately and consult a doctor. There are 3 dibbling techniques: natural dribble or relaxed dribble, control dribble or dribbling low to maintain possession under a defensive pressure, and speed dribble or dribbling at a maximum speed. Different drills include up the ladder, squeeze the bananna, ball slap, rhythm drill, drop step, pass and catch, hot potato, sit dribbling, spider, dribble 8, figure 8, one leg, ball drop, and around the world. Have your friend mark your standing reach with either a piece of  chalk or a permanent marker.3. Shooting the ball for several times using one form increases the chances of making the shot.
I recommend jumping rope for a couple of minutes to warm-up and increase the blood ?ow to your muscles.PhasesThe program is broken up into three different phases consisting of four weeks each. This is because as you continue through the program your muscles will adapt to the intensity of the workout, therefore we need to keep increasing the workload in order to continue increasing your vertical jump.FrequencyPerform the routine every second day to give your body a days rest in-between workouts. This means that on week one you’ll be training 4 times a week, week two you’ll be training 3 times per week, and on week three you’ll be training 4 times per week.
Also, during this program you will be taking one week off between each phase to let your body completely recover. You need to give your muscles time to fully repair in order to grow stronger and more explosive.Rest IntervalsOne minute rest in-between all sets. If you don’t have one my players have found it convenient to use the stop watches located on their mobile phones.Record Your ProgressKeep track of how much progress you’ve made at the end of each rest week.
It’s going to be hard for your players, but stress that if they really want to see results it’s best that they wait until the end of the rest week. If you don’t have a piece of rope either jumping up and down on the spot without much bending in the knees will achieve a similar result. To complete 4-corners you hop around the square in a clockwise direction landing on each dot for the required number of repetitions.


From this position slowly lower down until you are in a deep squat making sure your heels are ?at on the ground. This is done best under a basketball ring or near a wall so that you can tell how much lower your reach becomes as you fatigue. They involve standing parallel to the line on one side and then quickly jumping sideways back-and-forth over the line. Please understand that what you are doing when completing a jump program is breaking down the muscle.
The only reason I didn’t include them is because I was trying to tailor a program that anyone could do in a small space and with no equipment. Good luck!– Coach Mac Alperen I need 4 or 5 inches to dunk , i gonna try this program and look if its work. Hi Coach, I am a good friend of John (4 comments above) and he has been very dedicated to your workout. He is truly positive that your workout will do great wonders for him in no time, as he has surprisingly noticed change and improvement in his progress this early in the process. With your tips and guidance, this will really help him by making his future in basketball much, much brighter.My regards. This program is designed for people that don’t have access to equipment and have a limited space to work out. So anyone can do it!– Coach Mac chrstian Going to try this to dunk or grab rim but i dont have alot of time so hope this works Stephon Richard Hey, Coach Mac how many inches did you gain after four weeks of ur program Coach Mac Stephon,It really depends on the athlete.
Just make sure you get adequate rest and eat properly and I promise you’ll make gains ??– Coach Mac Tariq After I complete weeks 1-3 should I see and improvements in my vertical?
If you’re doing that much sport it will definitely have a negative effect on the program.
If I was you I’d wait until the sports were over before commencing it ??– Coach Mac logan If I want to use this for track, (high jump, triple jump, long jump) should there be anything I should change or add? Get after it!– Coach Mac michael Does weekends count for the weeks too to do this routine or no?
I was just wondering as I have basketball practice in the evenings everyday, will the effectiveness of this program be affected significantly???? I don’t know how good your nutrition is, how good your discipline is, how much sleep you get, how much other sport you play, etc. But there’s no reason not to take a couple of months off and then do the program again!– Coach Mac asad hey coach, could you share some success stories? Your muscles are repairing and growing stronger ??– Coach Mac Caleb Is it ok to do a workout on game dayPingback: Actual How to Jump Higher Training? Do you think it’s okay to have 30min jogging between the 1st jumprope and the stretching? Just make sure you get your rest!– Coach Mac Bernard so for example you would do jump rope for 2 minutes then rest a day and then do the next workout?
Test it out and let me know!– Coach Mac zeyad Is there an alternative exercise for jump rope, coach? They supplement your food intake if you aren’t getting enough of a certain nutrient in your diet.



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