Jump Higher Exercises

!±8± Jump Higher Exercises

Are you SERIOUS about learning to jump higher? Would you like to find out if practicing jump higher exercises will work for YOU?

With proper training and practice, anyone... yes, even YOU... can systematically improve each variable to create an explosive vertical synergy. There are actually 9 variables in developing an incredible vertical leap. But, let's take a look at the 4 primary reasons you may fail to increase your vertical explosion. More importantly, let's look at why you do not have to fail.

The first reason you may not succeed in dramatically increasing your vertical explosion is lack of knowledge of correct principles. You probably already understand that a lot of information provided on the Internet is simply not accurate. Many articles are written with the explicit purpose of luring you to a website in order to sell something to you. Make sure the principles in the article are backed with reliable facts and figures.

Second is a lack of knowledge of correct practices and techniques. Basically, this means the difference between what you do and how you do it. Most coaches and trainers simply are not experts in jump higher exercises. While they may be very accomplished in basketball, volleyball, and other sports that require jumping, they are probably not experts at helping you to improve your vertical leap.

Third is the lack of discipline or the ability to apply proper principles and techniques consistently over a period of time. We all struggle with discipline in various parts of our lives. Discipline is not, never was, and never will be easy to come by.

The fourth and last primary reason you may fail to increase your vertical explosion is lack of proper nutrition. There simply are not many true experts to provide guidance for you on the proper nutrition to help you jump higher. This is a very specialized niche to which only a few highly-trained professionals have devoted their time and attention to becoming experts at training other people.

If you feel you have previously wasted time, money, and enthusiasm on ineffective jump higher exercises, do not give up and do not become skeptical. Do not cut corners.

There are 9 variables to vertical jump training. Each contributes to upward explosion and/or momentum. An effective program will target each variable.

If you are SERIOUS about learning to jump higher, look for the most comprehensive vertical jump program available then follow the instructions step-by-step until you have achieved your vertical jump goals.

Practicing the proper jump higher exercises WILL work for you. You can do it!

Jump Higher Exercises

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Best Dunk Ever Or Exercises To Jump Higher

!±8± Best Dunk Ever Or Exercises To Jump Higher

What's the best dunk you have ever seen? Some will mention Vince Carter's Monster Slam over the 7'2 Frederic Weis at the 2000 Olympics, some will bring up the 720 slam by the AND1-player called Air Up There. However - some guys seem like they were born with mad hops:

"First time I touched a backboard, I was 12. I touched the rim when I was 13, and when I was 14, I finally could dunk." - Nate Robinson (2006 Slam Dunk Champion, 5 ft. 7 in., vertical leap: 43.5 inches)

Ok, Nate can jump, that is clear but don't give up too soon, you can increase your vertical jump dramatically - if you do the right exercises.

In case you didn't know: the skinny 5 ft. 10 in.- guy called The Professor from the And1 streetball squad who is well known for his outstanding ball handling actually can dunk! And right, he is white! So if you're able to touch the net right now, there is no doubt you can dunk soon!

Now, the first question is: how to start?

If you are a beginner, its important to start slowly. Overstraining your legs at the beginning can have fatal effects for the future. So concentrate on working on your vertical only 2 times a week the first 2 months. You can use basic exercises like calf raises, squats and the jump rope. It all works, dont worry. But dont exaggerate! You can find some efficient exercises here: http://www.howtodunk.org

If your legs are strong enough, you can try the following workout:

its a 4 days a week, 1 hour a day workout:

Lat Raise: 3 sets, 10 reps, 20 lbs.

Tricep Press: 3 sets, 10 reps, 80 lbs.

Lat Pull: 3 sets, 10 reps, 130 lbs.

Seated Row: 3 sets, 10 reps, 120 lbs.

Bent Fly: 3 sets, 10 reps, 40 lbs.

Curls: 3 sets, 10 reps, 20 lbs.

Leg Curl: 3 sets, 10 reps, 100 lbs.

Hack Squat: 3 sets, 10 reps, 300 lbs.

Calf Raises: 3 sets, 10 reps, 100 lbs.

Bench Press: 3 sets, 10 reps, 130 lbs.

Use less weight and more repetitions to avoid getting too bulky. If you want to get bigger, then go on heavier weights, lower reps. Actually its about trial and error, because you have to find out, which exercises work best for you.

You can also try some plyometrical exercises (extremely efficient exercises) to improve your vertical jump. Plyometrics work the eccentric contraction of a muscle and then follow it quickly with a concentric contraction. And thats exactly what basketball players looking to improve their vertical need (most strengthening exercises - where you use weight - work only the concentric contraction of a muscle). But you can't begin with plyometrics ! Prior to using such exercises, 3 months of basic vertical training are a must. Why? Because plyometrics are very intense in nature. Such exercises should only be performed at limited times, for example for 2 months only (only 1-2 times/ week). You will find some excellent exercises at howtodunk.org

You can also combine the plyometrical exercises with the some weightlifting moves like push press and hang clean.

p.s.

The Extra tip: Always warm up before the workout! Studies have also shown that warming up increases the speed of nerve impulses to muscles. The result: faster reaction times. This is one reason professional athletes spend more time warming up compared to many recreational athletes - they know it will prevent injuries and help them compete better.

Best Dunk Ever Or Exercises To Jump Higher

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