High Jump Training – Secrets of Hamstring Stretches To Jump Higher

Article by Brian Fender

High Jump Training – Secrets of Hamstring Stretches To Jump Higher – Outdoors

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If you have a dream of being a famous basketball or volleyball player then you will want to know how you can develop the abilities necessary to be able to out leap and outplay the other competitors. To be renowned at either of these sports will require a period of high jump training.

To start with you need to identify to what level you want to improve your leaping ability. Most top athletes will use a professional trainer that can help to motivate them and coordinate the workout regimes. If you are going to use a trainer or a friend to help you during your training then it is essential to choose someone that you respect and trust.

The exercises you will need to carry out in high jump training will work on strengthening and developing the leg muscles primarily but also enhance your overall posture, balance, coordination, and stamina. Exercises such as toe raises and leg presses can be done on a daily basis to rapidly improve your jumping ability. Remember to warm up before working out as if you pull a muscle you may be out of action for some time.

Another useful exercise is the jump squat. This involves leaping in the air from a squatting position. When doing any form of fitness regime it is essential that you have the right diet. There are supplements that can be taken that will quicken the time needed to develop muscle mass. Also make sure that you are keeping your body correctly hydrated.

Running and jumping is also an important skill as sports like basketball and volleyball are faced paced games. If you have access to an athletic track you can practice the hurdles. By sprinting and leaping you will be improving your leg muscles plus your coordination when in the air.

With the right dedication and training there is no reason why any of us cannot become a top basketball or volleyball player.

About the Author

Are you looking to permanently Increase your Vertical Leap? Check out the author’s website at http://www.verticaljumpguidereview.com where he tells you about the Top 3 Programs for maximizing your vertical jump explosion!

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Brian Fender

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Many people incorrectly stretch their hamstrings. Learn how to properly stretch your hamstrings with tips from the experts at Duke Sports Medicine. For more information visit www.dukehealth.org

Employing Plyometric Training Workout routines to jump Higher and Dunk

Article by David Martinez

Employing Plyometric Training Workout routines to jump Higher and Dunk – Other

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Recently I decided to add plyometric training exercises to my workout routine. A long time ago, I experimented with different types of exercises to increase my vertical. I found that plyometric training provided substantial gains in my vertical leaping ability and also vastly improved my leg strength. With plyometrics, you can learn to dunk and jumping higher, this program is a great teacher!

Way back in high school, I was obsessed with my vertical leap. Just as was the case with push ups, whenever our gym classes measured our jumping ability, I became a fiercely competitive animal. I remember that I was 2nd in the school at 34″ during my junior year. The school champion was able to leap 36″ and subsequently was part of the University of Connecticut basketball squad’s starting lineup. I decided that I would really focus on plyometric training exercises to increase my vertical. I tried a program called Air Alert II. It was the opposite of what I really needed, and not effective.

The program called Air Alert II was nothing more than an overblown technique promising to increase your vertical leap by ten inches. While these guarantees may have been appealing to a teenager, they were worth little more than the paper on which they were printed, and certainly not the $ 10 I actually paid for them. The regimen incorporated a series of five movements, including calf raises, step ups, leap ups, squat jumps and burnouts. The frequency of exercises was the main problem, not the exercises themselves, it just didn’t work.

Many such jump training programs involve five days of plyometrics, and Air Alert II was no exception, it was a big problem. In addition, the volume of training was ungodly with 3-4 sets of 50-100 reps per exercise. This can certainly increase leg strength, but in actuality results in muscle overuse. Moreover, how can doing 100 reps of an exercise really help my vertical leap?

A vertical leap is an explosion upward. The best way to gain explosive strength is not high rep training. Think of performing bench press. If you want to get really strong, you’d perform multiple sets of 1-3 reps with really heavy weights. Following that analogy, a program like this one would suggest that you complete 100 repetitions with an unweighted barbell alone. Maybe your endurance would improve, but you won’t get meaningfully stronger. In addition, you would never try to bench press every single day for 5 days straight.

Take it from me, the best way to increase leg strength and vertical leap is to do low rep plyometrics training. The specific plyometric movement at issue will determine, at least in part, how many repetitions are advisable. Some plyometrics exercises work best with only 5 reps, while 10-15 reps for others will help you gain explosive power. Intense exercise is the most important part of any program. If you can jump 2ft in the air, then don’t train by jumping 1ft in the air.

Definitions of plyometrics vary among individuals, though the one I find to be the best is the one that describes plyometrics training as that which incorporates movements meant to foster quick, explosive movement. For explosive speed and power, plyometrics are the best exercises around. In fact, vertical jump programs generally improve a person’s 40 yard dash time as well. It’s also a common misconception that calf muscles are the primary driver of a higher vertical leap. Test this theory by jumping without bent knees and then as you usually would. It should soon become apparent that you are able to jump much higher by bending at the knee, as you are making use of the strength contained in the quads and hamstring muscles. Although calf muscles are important, the bigger leg muscles give the extra power for explosive strength.

My plyometrics is working for me, let me show you: It’s made up of several programs that work together. After each exercise, I rest for half a minute before moving on to the next one. The perfect situation would be to perform several sets and incorporate longer rest breaks between each exercise, as one would do in a strength building program, though this circuit format is good in that it saves time. As I constructed the following plan, I concentrated on varying the movements based on which muscles they used and at what level of intensity.

Because improving my vertical leaping ability is not my only goal, I simply use plyometrics as a partial substitute for cardiovascular work and also for some additional gains in leg strength. However, there are specific plyometric training programs that provide exercises to increase vertical leap.

If we are honest, we will admit that anyone under six feet tall who dunks a basketball is a truly astounding individual. Seeing someone jump into the air and dunk a ball at a height of 10 feet never gets old. The Jump Manual is great for learning about high jumping and dunking techniques, it goes beyond what plyometric exercises can do.

The Jump Manual helps increases vertical leaps because it’s more structured. Later this year, when I’m ready to try something different in my workouts, I plan to mix programs for effectiveness. I remain uncertain about any program’s promises to improve your vertical leap, though I believe that no matter what, the program does boast a strong framework for increasing leg strength at the very least.

Even if you have no interest in increasing your vertical leap or explosive power, in my opinion, plyometric training exercises are a great replacement for cardio. Just by working hard you will realize fat loss. I personally enjoy plyometrics training much more than the elliptical or exercise bike. Improved leg strength without the bukly, awkward, bulging leg muscles is another advantage to plyometrics. Therefore, no matter if you are keen on improving your leaping and dunking abilities, or just wish to gain a more impressive physique by doing something other than cardio, plyometric training exercises may be a great choice for you.

About the Author

Whenever you would like to read additional information on how to jump higher to dunk, come browse my website where I provide you with diet and exercise approaches to enable you to shed fat and get a lean physical appearance. Start getting into incredible condition now!

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David Martinez

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More Plyometric Training Articles

Vertical Jump Training – Isometrics Defined

Isometrics are mentioned in several vertical jump programs as a way to develop your muscular power. In this article you will learn what exactly they are and how they are recommended by some trainers to develop your jumping capability. Ultimately, however, I cannot recommend isometrics over resistance training, because of the inability in isometrics training to really overload your muscles.

Isometrics Defined

Isometrics are static contractions: muscular contractions where the muscle is contracting without in reality moving. An isometric contraction occurs any time you hold a weight in a set position, known as a yielding isometric contraction, or pushing/pulling against an immovable entity, called an overcoming isometric contraction.

An isometric contraction will happen with every vertical jump.

For the most part, this only occurs for a split second from when you change from descending to exploding up. That fleeting moment in which you are not moving either up or down is an isometric contraction.

Isometrics in Vertical Jump Training

At first glance, completing a static contraction seems counter productive to the progress of jumping capability, when it is considered a vertical jump is a movement, after all-not a hold. But since many vertical jump programs recommend isometrics, let’s take a closer look.

Vertical leap is an expression of muscular power. Our vertical jumping formula is force (strength) times velocity (speed) equals explosion. Strength is determined by both size and amount of muscle fibers recruited.

Isometric training, it is posited, is a compulsory way to get your muscles to recruit more fibers. In order to statically hold or maximally contract against a heavy or immovable weight, your body begins to activate and recruit more fibers to sustain that hold or intensity. This means that your contractions would start to become more neurologically efficient–unfortunately, this doesn’t roll over to your vertical jump training, because you won’t be able to overload your muscles.

Now that you’ve got some ideas about ways to improve your vertical jump, would you like more tips for how to jump higher? Are you a dedicated athlete with a desire to excel at your sport? Do you want to use the best and most effective vertical jump training system to greatly increase your jump height? If yes, then you need to join Jacob Hiller’s Jump Manual Program.

Click here ==> The Jump Manual, to read more about this Vertical Jump Training Program, and how it ranks with other Popular Vertical Jump Training Systems out there.

Related Isometric Speed Training Exercises Articles

Jump Start Your Fitness Routine This Winter with High Intensity Cardio Training

Article by Fitness Together

Pack Training Fitness Together

As you dive into the winter season, you may find yourself in a rut of doing the same old, same old when it comes to your fitness and wellness routine. And as the temperatures get cooler, climbing on the dreaded treadmill or elliptical machine may seem to be your only options for burning those inevitable extra holiday calories.

Effective cardio training, though, can include more than your traditional running, biking and swimming. By taking your workout up a notch with high intensity cardio variations, you can jump start your fitness routine so you look better, feel better and perform better throughout this winter season.Ramp Up Your Cardio for Weight Loss and Maintenance

As the holidays approach and we are in the thick of pumpkin pies, turkey dinners and over scheduled calendars, the common fitness theme this time of year is fighting the bulge and finding time to squeeze in a workout. Although concentrating on eating in moderation is a key component to weight loss and maintenance, cardio exercises focused on interval training can help combat the belly bounce. Interval training focuses on intense bursts of exercise in your workout that not only jump start your heart rate, but burn body fat quicker as well.

The good news for your hectic schedule is that you don’t have to bang out hours on the treadmill to realize the best cardio results for your body. Industry research[1] shows that shorter duration of high intensity exercise can be more beneficial than traditional endurance training.

Basic exercise science also supports that the harder you work, the more calories you burn every minute you exercise, while high intensity cardio sessions also speed your metabolism for hours following your workout session.

So, if weight loss/maintenance is your main goal this holiday season, ditch the treadmill and opt for a more fast and furious workout full of burpees, wind sprints and slam balls. Your belly will appreciate it and so will the number on the scale January 1st, 2012.Incorporate Cardio for Greater Strength and Muscle Definition

As we all know, strength and conditioning exercises build muscle. Cardio, when coupled with proper nutrition; however, is the secret weapon to defining and showing off the hours spent in the weight room. To create greater muscle definition in the common “problem” areas (arms, abs, glutes), it is important to incorporate metabolic cardio conditioning to your fitness regimen to unveil your hidden lean and sleek muscles.

A recent study[2] that evaluated the effect of training methods on female college athletes found that concurrent strength and aerobic endurance training was highly effective on muscle strength and endurance, body composition and flexibility. When your goal is to build strength and muscle, combining strength training exercises with total body cardio is key to realizing the best results. This type of cardio approach packs a variety of total body movements into your workout that aims to raise your heart rate and maintain the increased level for 5-10 minutes.

Some full body cardio exercises include:

● mountain climbers

● battling ropes

● jump squat circuits.

These exercises allow you to build more muscle and burn calories, while you to get the most bang for your buck as it relates to time efficient and effective cardio exercises.Maintain Consistent Cardio for Endurance Training

Whether your goal is to achieve a personal best at this year’s turkey trot or you’re planning to start the New Year with a triathlon or long distance running race, consistent cardio exercises are the key to any training program. There is no doubt about it that in order to prepare your body for a long endurance event, you have to put in the mileage. If you are signed up to run a half marathon in January, then you have to prepare your body for the wear and tear of pounding pavement for two hours by running (not walking, elliptical, biking) the mileage laid out for you in your training plan.

However, if you find yourself lacking motivation half way through your training program, you can mix up your weekly workouts by incorporating some hill and interval training to not only build muscle and endurance, but also keep you mentally engaged throughout your training program. Just make sure to plan appropriate rest days after the more intense training sessions to give your body time to recuperate and prepare for the big race day.

Another tactic for keeping you on track for successfully completing your training plan is to take your cardio training outdoors whenever possible. In the winter months this isn’t always an option, but if you can hit the trails early in the morning before a snow storm rolls in or later in the afternoon when temperatures have reached a reasonable level, research from West Virginia University found that training outdoors makes you 52 percent more likely to exercise more regularly.

Whether your goals this season are to combat the belly bounce, build more muscle or successfully train for an upcoming endurance event, incorporating high intensity cardio into your fitness routine will not only make you feel better and look better, but also perform better in any of your upcoming endeavors. Contact your local Fitness Together PACK Training studio today to start building cardio into your overall fitness and wellness routine at: http://fitnesstogether.com/santamonica/contact_info