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HOW TO PROGRESS YOUR VERTICAL JUMP TRAINING
HOW TO PROGRESS YOUR VERTICAL JUMP TRAINING (THE SECRET TO UNLIMITED ATHLETIC SUCCESS)
You’ve heard the phrase; The sky’s the limit. If that’s true, why are so many athletes struggling to improve their athleticism?
They’re hitting walls when trying to progress in areas of speed, vertical jump, strength, explosiveness. What’s going on?
The simple answer is, they’re missing progression.
Just like you can’t expect to lift the same weight week after week and get stronger, you can’t perform the same movements and expect to get better.
To improve, you must provide your body with a new stimulus to adapt to.
That single leg broad jump you’ve been performing for months now, eventually, your body will get used to it.
You’ve got to elevate it, progress it.
All this said, you may be confused on how to progress some movements.
So, in this post, I want to share simple athletic progressions for the vertical that you can use in your training.
In future posts, I’ll go over strength, speed, core, and auxiliary progressions.
These posts will be some of the most high value posts I’ve ever written. They essentially are revealing my complete coaching methods.
VERTICAL JUMP PROGRESSION
There’s a total of eight progressions here. Some are done concurrently, others build upon one another.
What I’m going to do here is couple these vertical jump progressions by month.
This is so you can see how one piece of the vertical jump is progressed throughout a three month training cycle.
MONTH ONE OF VERTICAL JUMP TRAINING
1. UNILATERAL PLYOMETRICS
Single leg plyometrics serve as the explosive base for your vertical jump.
I always train them in the vertical, horizontal, and lateral planes so the benefits you receive from them creep into multiple facets of performance.
This includes acceleration, top speed, and quickness.
2. CONNECTED JUMPS (LOW LEVEL)
Connected jumps aren’t sexy. Sometimes they suck.
But they’re important to build work capacity along with an explosive base.
Most connected jumps I perform in month one are bilateral.
These include squat jumps, pogo jumps, lunge jumps, and low squat jumps.
I emphasize good landings, body control, and short ground contact times with these connected jumps.
3. FORCE ABSORPTION
An often overlooked aspect of the vertical jump is an athlete’s ability to absorb force.
Truth is, the more force you can absorb, the more you can produce.
Therefore, to jump higher, you must have a high capacity to absorb force.
To improve this quality, I start with simple depth drops.
Here, I emphasize a good landing. This means not putting too much pressure on t
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https://www.youtube.com/watch?v=aU9gMmxIAb4
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8 Best Vertical Jump Exercises -- That Will Help You Jump Higher
So you want to jump higher? And you know that with exercise you can make this happen? Or maybe you tried some exercises and didn't see the results you had hoped for?
If this sounds like you, the good news is that you are not alone. No matter the sport you are looking to increase your vertical leap for, there is a solution to your problem.
All Exercises Are NOT Created Equal
The truth is not every exercise is equal in benefits for jumping higher and increasing your vertical leap. Also, there are many variables that go into creating a plan that makes you a more explosive leaper.
Don't Reinvent The Wheel
Ok, so maybe you DID stay at a Holiday Inn last night and you DO feel like an expert in putting together a vertical leap workout. You still want to make sure you get the biggest bang for your buck and do not waste your time and energy.
In order to do this, you need to make sure you answer the following questions:
What exercises will help me jump higher?
How many reps should I do in the workout?
In what order should I complete the exercises?
How many days a week should I do the exercises?
How do I properly warm-up and cool-down after each workout?
How do I properly do the exercises to lessen the chance of injury?
For these reasons and more, I highly recommend you follow a program that has been planned by a professional and has shown proven results.
Good... Better... Best...
Whether you're a good athlete just wanting to get better, or a great athlete wanting to get to the next level, one thing is always true -- becoming more athletic is a BIG piece to that puzzle.
In order to do this successfully, you need to have a plan and take action.
You often hear coaches say you are either getting better or you are getting worse. What does this actually mean?
If you're NOT working to improve and others ARE working to improve, then they are passing you by. So in essence, you are becoming worse when you choose a path of doing nothing.
If you don't want this to happen, work on becoming the BEST athlete you can become. And for almost all sports, a huge part of that means improving your athleticism and increasing how high you jump.
Cody Roberts is an expert in this field. His Athletic Development Program specifically contains exercises to help increase your vertical leap. Cody has designed several 12 week workout programs to improve the athleticism of athletes of all ages.
He has also put together a list of the
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https://www.youtube.com/watch?v=tq6EneciSSU
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6 STRATEGIES FOR YOU TO WEIGHT LOSS AND STAY IN FIT FOREVER
When it comes to losing weight, there is no miraculous plan that works for all organisms. But some strategies tend to be more successful than others. With that in mind, I've separated 5 tips for you to lose weight and keep your body slim for many, many years.
1... Be patient and realistic
Weight loss is not a quick process. So, you need to look beyond the scale and see the positive changes that are happening to your body: Are your old clothes going to fit again? Are you focusing on daily exercise? For you to be successful and not give up, you have to be patient, think long term and be realistic.
2... Treat breakfast as the most important meal of the day
Who has never heard that breakfast is the most important meal of the day, throw the first stone right?! Therefore, opt for a coffee rich in proteins (25 to 30g), to improve satiety and, in addition, to avoid attacks of gluttony throughout the day.
3... Avoid eating in front of screens (TV and cell phone)
This habit directly interferes with your ability to feel full and often leads to overeating. So, face the meal time as a ritual and pay close attention to the foods you put on your plate.
4... Hydrate before sitting at the table
Drinking water before a meal has the same effect as eating a salad for a starter: it helps you feel fuller and eat less at the main course.
5... Eat every three hours
Those who divide what they eat into five meals a day speeds up their metabolism between 5 and 15%. Imagine if you still light your portions: it's weight loss for sure because you avoid hunger peaks. And among all these tips, it's important to exercise every day, for at least 15 minutes and not indulge in a sedentary lifestyle!
6... Bet on smaller plates
Serving meals on small plates can be a good strategy to trick the mind. Habit makes the brain believe you're eating more.
These are the 6 strategies that will make you lose weight and never get fat again... If you apply all the strategies daily you will be able to lose weight and keep your belly thin for many, many years, and still in a totally natural way!
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https://www.youtube.com/watch?v=ieFs6aErpJQ
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These 10 Plyometrics Exercises To Get Quicker, Faster, And Stronger
Plyometric exercises, like box jumps and burpees, are a one-way ticket to feeling like an all-around badass because not only will they help you build strength, but explosiveness (or power), speed, and agility, too. Those last three perks don't come from strength training alone, so it's key to round out your fitness routine with jump training (another name for plyo).
Time: 20 minutes
Instructions: Complete 10 reps of the exercises below, resting for 30 seconds between each move. Once you've finished all movements, start from the top and repeat once more for a total of two rounds.
1 Box Jump
How to: Start standing facing a plyo box (about two-feet away from it). Rise up onto balls of feet and swing straight arms over head, then bend knees and push hips back into a hinge position and swing arms back behind body to gain momentum to explode up off floor and jump up onto the box. Land in a squat position, with knees bent, feet flat, and hands in front of chest. Then stand up straight and step back down to starting position. That's one rep.
Pro tip: Make this move more beginner- or home workout-friendly by jumping up onto a lower step or stair.
2 Sprawl
How to: Start in a plank position, then jump feet forward outside of hands. Drop butt below knees, lift torso up, and raise hands to chest level. Reverse the movement to return to start. That's one rep.
3 Box Over
How to: Start standing with feet under hips next to a plyo box, bent forward to place both hands flat on the top of it. Press through hands, brace core, and kick feet up and back towards glutes to hop body over to opposite side of box. Reverse the movement to return to start. That's one rep.
4 Donkey Kick Burpee
How to: Start standing with hands at sides. Hop up into the air. Upon landing, squat down, press hands into floor, and kick feet up into air higher than shoulder height. Let feet land directly under body, then hop back up. That's one rep.
Pro tip: Totally intimidated? Start with a regular burpee before adding the donkey kick.
5 Rotational Box Jump
How to: Start standing with feet under hips to the right of a plyo box. Rise up onto balls of feet and lift arms overhead, then with momentum, push hips back into a hinge position and swing arms back. Use this oomph to press through feet while swinging arms forward to explode up off floor. In mid-air, rotate entire body 90 degrees to the left and land in a slight squat position with hands in front of chest o
...
https://www.youtube.com/watch?v=xZyRnVx80_8
➡️The Best Vertical Jump Program! Start now!!
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These 10 Plyometrics Exercises To Get Quicker, Faster, And Stronger
Plyometric exercises, like box jumps and burpees, are a one-way ticket to feeling like an all-around badass because not only will they help you build strength, but explosiveness (or power), speed, and agility, too. Those last three perks don't come from strength training alone, so it's key to round out your fitness routine with jump training (another name for plyo).
Time: 20 minutes
Instructions: Complete 10 reps of the exercises below, resting for 30 seconds between each move. Once you've finished all movements, start from the top and repeat once more for a total of two rounds.
1 Box Jump
How to: Start standing facing a plyo box (about two-feet away from it). Rise up onto balls of feet and swing straight arms over head, then bend knees and push hips back into a hinge position and swing arms back behind body to gain momentum to explode up off floor and jump up onto the box. Land in a squat position, with knees bent, feet flat, and hands in front of chest. Then stand up straight and step back down to starting position. That's one rep.
Pro tip: Make this move more beginner- or home workout-friendly by jumping up onto a lower step or stair.
2 Sprawl
How to: Start in a plank position, then jump feet forward outside of hands. Drop butt below knees, lift torso up, and raise hands to chest level. Reverse the movement to return to start. That's one rep.
3 Box Over
How to: Start standing with feet under hips next to a plyo box, bent forward to place both hands flat on the top of it. Press through hands, brace core, and kick feet up and back towards glutes to hop body over to opposite side of box. Reverse the movement to return to start. That's one rep.
4 Donkey Kick Burpee
How to: Start standing with hands at sides. Hop up into the air. Upon landing, squat down, press hands into floor, and kick feet up into air higher than shoulder height. Let feet land directly under body, then hop back up. That's one rep.
Pro tip: Totally intimidated? Start with a regular burpee before adding the donkey kick.
5 Rotational Box Jump
How to: Start standing with feet under hips to the right of a plyo box. Rise up onto balls of feet and lift arms overhead, then with momentum, push hips back into a hinge position and swing arms back. Use this oomph to press through feet while swinging arms forward to explode up off floor. In mid-air, rotate entire body 90 degrees to the left and land in a slight squat position with hands in front of chest o
...
https://www.youtube.com/watch?v=rsT-lo1SFzE
➡️The Best Vertical Jump Program! Start now!!
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These 10 Plyometrics Exercises To Get Quicker, Faster, And Stronger
Plyometric exercises, like box jumps and burpees, are a one-way ticket to feeling like an all-around badass because not only will they help you build strength, but explosiveness (or power), speed, and agility, too. Those last three perks don't come from strength training alone, so it's key to round out your fitness routine with jump training (another name for plyo).
Time: 20 minutes
Instructions: Complete 10 reps of the exercises below, resting for 30 seconds between each move. Once you've finished all movements, start from the top and repeat once more for a total of two rounds.
1 Box Jump
How to: Start standing facing a plyo box (about two-feet away from it). Rise up onto balls of feet and swing straight arms over head, then bend knees and push hips back into a hinge position and swing arms back behind body to gain momentum to explode up off floor and jump up onto the box. Land in a squat position, with knees bent, feet flat, and hands in front of chest. Then stand up straight and step back down to starting position. That's one rep.
Pro tip: Make this move more beginner- or home workout-friendly by jumping up onto a lower step or stair.
2 Sprawl
How to: Start in a plank position, then jump feet forward outside of hands. Drop butt below knees, lift torso up, and raise hands to chest level. Reverse the movement to return to start. That's one rep.
3 Box Over
How to: Start standing with feet under hips next to a plyo box, bent forward to place both hands flat on the top of it. Press through hands, brace core, and kick feet up and back towards glutes to hop body over to opposite side of box. Reverse the movement to return to start. That's one rep.
4 Donkey Kick Burpee
How to: Start standing with hands at sides. Hop up into the air. Upon landing, squat down, press hands into floor, and kick feet up into air higher than shoulder height. Let feet land directly under body, then hop back up. That's one rep.
Pro tip: Totally intimidated? Start with a regular burpee before adding the donkey kick.
5 Rotational Box Jump
How to: Start standing with feet under hips to the right of a plyo box. Rise up onto balls of feet and lift arms overhead, then with momentum, push hips back into a hinge position and swing arms back. Use this oomph to press through feet while swinging arms forward to explode up off floor. In mid-air, rotate entire body 90 degrees to the left and land in a slight squat position with hands in front of chest o
...
https://www.youtube.com/watch?v=9dkerqNPvbc
➡️The Best Vertical Jump Program! Start now!!
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These 10 Plyometrics Exercises To Get Quicker, Faster, And Stronger
Plyometric exercises, like box jumps and burpees, are a one-way ticket to feeling like an all-around badass because not only will they help you build strength, but explosiveness (or power), speed, and agility, too. Those last three perks don't come from strength training alone, so it's key to round out your fitness routine with jump training (another name for plyo).
Time: 20 minutes
Instructions: Complete 10 reps of the exercises below, resting for 30 seconds between each move. Once you've finished all movements, start from the top and repeat once more for a total of two rounds.
1 Box Jump
How to: Start standing facing a plyo box (about two-feet away from it). Rise up onto balls of feet and swing straight arms over head, then bend knees and push hips back into a hinge position and swing arms back behind body to gain momentum to explode up off floor and jump up onto the box. Land in a squat position, with knees bent, feet flat, and hands in front of chest. Then stand up straight and step back down to starting position. That's one rep.
Pro tip: Make this move more beginner- or home workout-friendly by jumping up onto a lower step or stair.
2 Sprawl
How to: Start in a plank position, then jump feet forward outside of hands. Drop butt below knees, lift torso up, and raise hands to chest level. Reverse the movement to return to start. That's one rep.
3 Box Over
How to: Start standing with feet under hips next to a plyo box, bent forward to place both hands flat on the top of it. Press through hands, brace core, and kick feet up and back towards glutes to hop body over to opposite side of box. Reverse the movement to return to start. That's one rep.
4 Donkey Kick Burpee
How to: Start standing with hands at sides. Hop up into the air. Upon landing, squat down, press hands into floor, and kick feet up into air higher than shoulder height. Let feet land directly under body, then hop back up. That's one rep.
Pro tip: Totally intimidated? Start with a regular burpee before adding the donkey kick.
5 Rotational Box Jump
How to: Start standing with feet under hips to the right of a plyo box. Rise up onto balls of feet and lift arms overhead, then with momentum, push hips back into a hinge position and swing arms back. Use this oomph to press through feet while swinging arms forward to explode up off floor. In mid-air, rotate entire body 90 degrees to the left and land in a slight squat position with hands in front of chest o
...
https://www.youtube.com/watch?v=GtL_Mn_GiBs
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How to Improve Your Vertical Jump
Is there a secret to improve your vertical jump? You may want to dunk like the pros or you may want to improve your jumping abilities for sports like tennis, volleyball, or track events such as the high jump.
According to Miami Heat Strength and Conditioning Coach Bill Foran, "Jumping is a very explosive movement that can, believe it or not, be improved with proper training." Most NBA players have vertical jumps in the 28-inch to 34-inch range.
To get your best vertical jump, it is necessary to do both strength and power training.
Exercising
Strength exercises include slow, controlled movements like squats, lunges, and weighted step-ups.
Power exercises require explosive, quick moves like those needed for plyometrics and power cleans.
Plyometrics are explosive bounding, hopping and jumping drills that blend strength and speed.
Finally, practicing maximum vertical jump will increase verticaTRAININ
There are many ways to improve vertical jump, but some of the most effective exercises include plyometrics, along with exercises that build both strength and power.
Plyometrics: The most common plyometric exercises include hops, jumps, and bounding movements.
One popular plyometric exercise is jumping off a box and rebounding off the floor and onto another, higher box.
Box jumps will also provide practice for jumping.
Full squats: This barbell exercise will build both strength and power. It's also one of the best total body exercises you can do.
Weighted/dynamic step-ups: The step-up is a great all-around exercise that you can do almost anywhere.
Not only will it build strength in your quadriceps, but you can also use it as part of a cardio workout. It has a low risk of injury.
Overhead walking lunges: This exercise builds power, strength, and speed in your legs as well as improving core strength during movement.
All you need is a weight and room to walk.
Single-leg squats: You can do single-leg squats anywhere, without equipment.
It works your hips, hamstrings, quadriceps, gluteus maximus, and calves while strengthening your core and helping flexibility.
Sprints: These short bouts of intense exercise build muscle and performance, using more muscles at the same time as compared to weightlifting.
Agility drills: Agility drills—several of which include jumping—help improve coordination, speed, power, and specific sports skills
Stair running: This high-intensity workout helps build speed, power, and cardiovascular fitness.
It targets
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https://www.youtube.com/watch?v=XFoFdnGEFZA
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How to Do 8 Different Plyometric Exercises
#Shorts
#Legexercises
#Upperbodyexercises
#Exercisesforrunners
#Benefits
#Cautions
#Takeaway
What are plyometric exercises?
Plyometric exercises are powerful aerobic exercises used to increase your speed, endurance, and strength. They require you to exert your muscles to their maximum potential in short periods of time.
Also known as jump training, plyometric exercises are usually geared toward highly trained athletes or people in peak physical condition. However, they can also be used by people wishing to improve their fitness.
Plyometric exercises can cause stress to the tendons, ligaments, and lower-extremity joints, especially the knees and ankles. It’s important that you have the strength and fitness level necessary to do these exercises safely and effectively.
If you’re adding plyometric exercises to your workout routine, work up to them gradually. Slowly increase the duration, difficulty, and intensity of the exercises.
Leg exercises
There are many plyometric exercises for the legs, including:
Squat jumps
Stand with your feet slightly wider than your hips.
Lower your body to squat down.
Press up through your feet, engage your abdominals, and jump up explosively.
Lift your arms overhead as you jump.
Upon landing, lower yourself back down to the squatting position.
Do 2 to 3 sets of 10 repetitions.
Reverse lunge knee-ups
Start in a standing lunge with your left foot forward.
Place your right hand on the floor next to your front foot and extend your left arm straight back.
Explosively jump up to bring your right knee up as high as you can, lifting your left arm and dropping your right arm back and down.
Upon landing, move back into the starting lunge position.
Continue for 30 seconds.
Then do the opposite side.
Upper body exercises
You can also do plyometric exercises that target your upper body muscles. Here are a couple:
Burpees
From standing, bend your legs to come into a squat position.
Place your hands down on the floor as you jump your feet back into a plank position, keeping your spine straight.
Lower your chest to the floor for one push-up.
Jump your feet forward to the outside of your hands, coming into a squat.
Explosively jump up and lift your arms overhead.
Do 2 to 3 sets of 8 to 12 repetitions.
Clapping push-ups
Start in a plank position.
Do a regular push-up by lowering your body down toward the floor.
As you press up, push hard enough to lift your hands and body as high off the ground as possible.
Clap your hands together.
Return to the starting position.
Continue for 30 seconds.
Exercises for runners
The following two exercises improve speed in runners by targeting the hamstrings and gluteal muscles.
Box jumps
For this exercise, you’ll need a box or something to jump on that’s 12 to 36 inches high. To increase the intensity, you can do the exercise using one leg.
From standing, squat down to jump onto the box with both feet.
Lift your arms up as you jump to gain momentum.
Jump up and backward off the box, gently landing with bent knees.
Do 2 to 3 sets of 8 to 12 repetitions.
Stairway hops
Start at the bottom of a staircase.
Hop up the stairs on your right leg.
Walk back down.
Then do the opposite side.
Tuck jumps
This exercise improves your agility, strength, and stability. It’s useful in sports training for any activity that requires you to quickly change direction.
Stand with your knees slightly bent and your feet shoulder-width apart.
Bend your knees and then jump up as high as you can, bringing your knees up towards your chest.
Do 2 to 3 sets of 10 to 12 repetitions.
Lateral bounds
This exercise helps to increase your speed and jumping height. It’s useful for increasing power in soccer players.
Start in a squat position, balancing on your right leg.
Explosively jump as high and far to the left as possible.
Land on your left leg in a squat position.
Explosively jump as high and far to the right as possible.
Land back in the starting position.
Do 3 to 5 sets of 5 to 10 repetitions.
BOXING WORKOUT?#1 #boxingtips #boxingexercise
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https://www.youtube.com/watch?v=oW3HzpZLkRI