Increase Your Vertical Jump

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Increase Your Vertical Jump

Vertical jump is defined as the ability to raise one's own center of gravity higher vertically only with the use of your own muscles.

Vertical jump is a measure of how high an athlete or individual can elevate off the ground from a standstill.

World's Top Vertical Jump Experts 



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Double Your Vertical Leap: The Professional Vertical Leap Enhancement System 



Luke Lowrey takes athletes from exactly where they are, and as much as double their vertical jump and cut their sprint times dramatically
Using very unique, tightly-tested and hardcore mathematical and scientific principles, that were not previously known until about 4 years ago, and have been kept under lock and key ever since...

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Double Your Vertical Leap Review - Good Or Bad? 

by Mark T. Davis

After having a chance to look into the program on my own, I decided to write this Double Your Vertical Leap review. Can you really jump twice as high than your previous best, in just a few short months? In this brief review I will answer this question, as well as many others you may have about the system. Hopefully, after reading about my experience with the product, you'll have a better understanding of what you can realistically expect to get from it, as well as a good idea whether or not Double Your Vertical Leap is right for you.

From basketball to track and field sports, having a huge vertical leap can be an invaluable asset. Think about all of the scholarship and professional sporting opportunities that could open up to you, if only you could jump just a little bit higher. Double Your Vertical Leap is a program aimed at making you a better athlete than you ever thought possible, in such a significant way that your family, friends and coaches will be awed by your improvement.

Unlike other programs aimed at enhancing your performance, Double Your Vertical Leap doesn't suggest you turn to expensive (and unproven!) herbal pills or harmful steroids. Instead, creator Luke Lowrey safely and effectively walks you through a guaranteed process of increasing your vertical leap by 100 percent. Lowrey shows you the same exercises he has taught Olympic and professional athletes, and will have you jumping at least 6 inches higher than ever in as little as 60 days.

The three part Double Your Vertical Leap program is by far the best on the market. Affordable and efficient, Lowrey will pay you $100 out of his own pocket if you aren't able to jump 6 inches higher in 60 days or less. With a guarantee like that, you'd be insane not to give it a try. I highly recommend Double Your Vertical Leap to athletes who are serious about improving their game. With scholarship and professional sporting money on the line and a 100 percent guarantee to back up the system, why not give it a shot?

To learn more, visit the official Double Your Vertical Leap website at http://bitsylink.com/?ZLYRP today.

If You want 8 INCHES of Pure Vertical Jump, Click Here

"GO UP STRONG!" 

A system developed for players that are looking to achieve that next level in vertical success.

Do You Wish You Could Just Rise Up And Dunk Over Folks... At Any Time You Choose?

Andre Iguodala Dunks or How to Increase Vertical Jump 

by Steve Wells

Have you seen Andre Iguodala in the 2006 NBA Slam Dunk Contest? The 23-year old swingman delivered the best dunk of the contest in the first round - if not one of the illest of all time! He caught an Allen Iverson pass off the back of the glass and flew under the backboard and rim for a reverse-slam on the other side.

Even Josh Smith, the 2005 Slam Dunk Champion admitted that the dunk was insane and he would never try it - even after seeing it completed.

"I came up with that one day during the summer. I was in the gym and this guy told me I couldn't touch one side of the backboard and come to the other side and dunk the ball, and I did it." - Andre Iguodala

By the way, did you know that Iggy had more dunks (120) last year than LeBron James (108), Josh Smith (108), Vince Carter (86) or Kobe Bryant (59)?

In case you wonder what his vertical is, its 34.5-inches.

By now, you may think:

So what? Its great for him - but what can I do to improve my vertical?

First of all, you need to work on your overall fitness. You have to loose the extra pounds and your legs must become strong enough to take up a vertical program.

For that, go jogging and use the jump rope 3 times a week (jogging: minimum 45 min. 3 times/ week; jump rope: 100 jumps 3 times a week)

Jumping rope not only gives you explosiveness and calf strength but is also a great way to build stamina, and work on your overall leg strength.

Other, highly effective exercises are calf raises and squats, as they train the most important muscle groups in the jumping process. Do these exercises every now and then (the days you do not run).

But don't exaggerate (max. 1 set of 8 reps 2 times/ week)!

After 2 or 3 weeks your legs should be prepared for a vertical program.

Now you can start with a combination of weight and jumping training. The weight training gives you strength and the jumping training provides you with the speed you need to put your body quickly in the air.

The weight training (2 times/ week) consists of exercises like the mentioned calf raises, squats, but also lunges and leg presses. Use 2 sets of 10 reps per exercise.

The jumping training (2 times/ week) consists of exercises like lunge jumps, calf hops and rim jumps. Use 2 sets of 15 reps per exercise.

Try to measure your vertical every week and take care of your nutrition. Skip the fat stuff and try to eat a little bit less then usual - especially at your evening meal. If you are really interested in improving your vertical and are searching for a good vertical program, I definitely can recommend Go Up Strong, it gives you all the stuff you need to improve your vertical.

http://www.howtodunk.org

p.s.

A lot of people think that they can learn to dunk in two weeks or less. That's rubbish! Just notice the progress you make every week, your highlights (maybe you already can dunk a tennis ball) and the motivation will last.

Steps to Increase Your Vertical Jump 

  1. Understand that muscles do have a limit; but you can maximize your potential if you properly train, condition, and push yourself.
  2. Focus on building your calf muscles and quad muscles in your legs. These are the primary jumping muscles.
  3. Start small. When you choose a workout and get started, one of the most common is calf raises. Start small, and work your way up. It is much better in the long run.
  4. Exercise during normal activities. You don't have to make a big deal of it. Focus on using those muscles as much as possible during everyday life. Walk with a toe-heel style, instead of flat-footed. You'll notice a huge difference right away. Walk on tip toes every where you go! Helps increase vert.(Be careful because this can lead to future joint problems in the toes)
  5. Do exercises to improve jumping.

Exercises to Improve Jumping 

  • Mini hops: jump a little off the ground, over and over without hopping. Jump rope is great for this.
  • Squats - these help to stretch and strengthen at the same time.Do 100 squats! Do 10 sets of 10.
  • Calf raises - these are a major work out. They don't seem too hard, but if done thoroughly, they can make you unable to walk for a hour or two. Start with just a few dozen, then as you feel capable, add more and more. It is not uncommon to do 200+ when you are in great shape. Do both feet at the same time to start, then as you are able, balance on one foot and do them with all your body weight for maximum effect.Do 300 raises, by doing sets of 20 until you reach 300.After that let you legs rest for 5 minutes. Then do some more calf raises. how ever many you want! It will increase your vertical really fast!
  • Walk or run on tip toes for 20 minutes, then backwards for 3 minutes.
  • Stand in 1 spot on tip toes for 2 minutes.
  • Start stretching at least 3 times a day, working mostly on the hamstrings, quads, hip-flexors and glutes and calves. Simply use a towel to stretch your given limb to its comfortable limit for 10 seconds, then from the same angle pull/contract against the stretch for 10 seconds, relax and go back into the stretch. You should be able to easily improve range of motion, as this type of stretch tricks the body into giving up more flexibility! Repeat this sequence again one more time at the improved range. Stretch only after your work-outs, as research indicates stretching before an event or work-out actually decreases power output.
  • Try walking around on your heels without letting the ball of your foot touch the floor. This will help to strengthen the tibalis anterior (commonly referred to as dorsi-flexors).
  • Load your body with some weight before jumping, like jumping with a medicine ball. What happens is that your body will recruit more motor units in the working muscles, allowing the work to seem much easier when you don't have the weight, because you are now using more of them!
  • You can also try the "unloading jump". Grab a pair of 10lb dumbbells (or any weight), hold them at waist level, quick step up to the rim to do a rim jump (counter movement jump); at the peak of crouch just before you would take off for the rim, drop the weights and blast off. The science behind this method is that when you load the eccentric contraction with more weight than the concentric (jump), you will be able to create more force. One set of 5-10 reps with this new drill will give instant as well as residual leap increases!
  • Strengthen the ankle muscles. Do 50 ankle hops.10 sets of 5 then after that do 10 sets 3, proper jumping technique as well. You can save overall fatigue and improve your stamina when jumping correctly.Practice jumping off 1 leg, 2 legs, 1 leg reverse, and 2 legs reverse.
  • Weight train, specifically your posterior chain muscles (lower back, glutes and hamstrings). Your posterior chain accounts for up to 80% of the force generated for your jump.

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Lensmaster

VerticalJumpExpert wrote...

I like the list of exercises you got there. I have tried a few of them and they work for sure!

ReplyPosted June 14, 2009

 

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featured lens Increase Your Vertical Jump

Vertical jump is defined as the ability to raise one's own center of gravity higher vertically only with the use of your own muscles. Vertical jump is a measure of how high an athlete or individual can elevate off the ground from a standstill.