Jump High

This is what it is all about

2007-12-05T18:23:00.001+10:30

Alright then, so you have a bit of an idea of what plyometrics is all about. So...

Let me tell you this then..

TVP is really really overpriced. The most valuable part is the ideals it implies on nutrition, and the timing of it concerning your workout. Bottom line 2 save you 370 bucks: eat protein after working out with weights, and if your doing plyometrics take a msm chondroitin glucosamine supplement.

I want to try and summarise what it takes to jump higher completely within a paragraph. or 2

Your standing vertical leap (no run up) is directly correlated to the amount of weight you can deadlift, squat and most importantly, powerclean. The average standing jump for NBA players would be about 30-34 inches, and thats no bullshit. If you want to know anything about vertical jump you'll accept this as a fact.
So it's before your eyes then::: start a weight routine incorporating these lifts,, feel good as your RMs improve and watch your vertical go up.

The plyometric training to jumping IS NOT covered in TVP at all so beware. I also tried to buy power plyos through an email link and spent the money but couldnt access it so.. if anyone can help me out there... (I'm dumd)
Get An Idea Of What Plyometrics is doing. Try this: measure your standing vertical. measure it again whilst performing a depth jump. It's higher. Your body is converting some of the downward energy into elastic energy which results in a higher jump.
My ceiling at home is about 220-240cm. A standing jump gets me nowhere near it. If i do a depth jump off a chair i crack my head on the roof. the difference between my standing vertical and my best vertical is my plyometric ability.

This is what it is all about

2007-12-05T18:23:00.000+10:30

Unique Benefit 2

2007-09-03T09:21:00.000+09:30

The second benefit of plyometrics exercise is that it is an effective way of training eccentric muscular contraction.
Eccentric muscular contraction is when a muscle is tensed while it is being stretched or elongated. The easiest way to understand this is to look at the eccentric contraction phase of the biceps curl, the weight lifting exercise used to build the front of the upper arms. When the barbell is lifted from the waist to the chin, the biceps are shortening while being tensed. This is called concentric contraction. When the weight is lowered from the chin towards the waist the biceps are tensed while elongating. This is the eccentric contracion.
In bodybuilding it is referred to as a 'negative' phase of the lifting movement. It is by far the srongest phase of any lifting movement. The eccentric phase of muscular contraction can sustain 60% more weight than the concentric phase. This is why it is difficult and impractical to train it with weights, as you can only lower (eccentric phase) as much weight as you can lift up (concentric phase).
With plyometrics exercises the eccentric phase of muscular contraction can be effectively trained without someone helping you lift a weight through the concentric phase, and without the need for special weight stands. The eccentric phase is effectively overloaded by the force generated from landing, after stepping or jumping off of a platform higher than your measured vertical jump.

Unique Benifit 1

2007-08-21T17:07:00.000+09:30

Plyometrics makes use of the myotic stretch reflex, the natural reflex of your body to prevent muscle tear during the rapid stretching phase discussed earlier.
It as an autonomous nervous system reaction, meaning it happens automatically and you don't decide to do it, like the beating of your heart.
The reflex works by your spinal cord sending a message to the rapidly stretched muscle to rapidly contract so as to prevent it from stretching too much and tearing.
This reflex is what plyometrics trains. Any decent jump will be the result of a sudden and rapid stretch of the jumping muscles.
For example, say your standing vertical jump is 27 inches. Your running vertical will then be about 33 inches, the extra 5 being the result of a faster stretch of your muscles.
So in summary, the unique benifit of plyometrics is that it trains the myotic reflex with a focus that is impossible to achieve with other forms of fitness training, such as weights.

Plyometrics Intro

2007-08-18T10:30:00.000+09:30

In my own experience, weight training and skill refinement are the ways to see fast imrovements in your vertical jump. After that, plyometrics comes into the equation.

Plyometrics came about in the 70's after Russian high jump coaches started experimenting with different training techniques to get an edge.

The goal of plyometric training is to increase the amount of explosive power a muscle can exert by fooling its fibres to react to a higher reflex potential than what they would without training.
To put it a bit more simply, think of a ruber band being stretched and released. Now imagine the band is your quadricep (the muscles above your knee and below your waist). Plyometric training icreases the force which the band can be stretched by, (crouching down for a jump stretches the quadricep) and therefore contracted by too (jumping contracts the quadricep).

So how we do it? The most effective way to train this stretch reflex is by jumping. How convenient and fun! Plyometrics is really any activity that involves jumping, because it stretches the muscles a bit. But All the Real effective overload plyometrics involve jumping off somewhere higher than your measured vertical jump, landing, and then jumping up again.

2007-08-17T10:09:00.000+09:30

Increase vertical jump by Luka Cempre

Increasing vertical jump has never been easy, especially because the results don't come fast. There are some good exercise which will certanily help you to see the results in few weeks if you do them regulary few times a week, but you should always know that the most important part of the jump training is warming up and resting.

First of all you should understand that every muscle has a limit, but under a proper training you can maximize the potential of a certain muscle to achieve better results. Muscles that you need to train are your calf muscles and quad muscles in your legs, which are the most important muscles at jumping ! As said before, you should always start a workout with warming up. It is very good to help yourself with jumprope, or 1mile jogging. After you are done with that, start with exercises (if you are older you can also include some weight in your exercise) like box jumps, skipping, 180° jumping and others that will make your muscles stronger and more explosive ! Be sure to stretch after you are done with your training.

These are just some basics that will slowly help you to improve vertical. A lot of people also use the method of being on their toes all the time. This exercise will not take you any time, all you have to do is to stand on toes, walk and run on toes. This will increase the strenght of your muscle and improve your vertical a lot.

You shouldn't expect huge results soon when trying to increase vertical leap. You should know that each centimeter is worth hours of training and you should be happy with any progress.

Josh Metters Jumping

2007-08-14T11:36:00.000+09:30

What follows should increase your vertical jump and strength in your legs dramatically.
Are you a person who can't quite slam that ball through the basketball rim.Maybe you can but you don't have enough jump to do something really fancy. Or maybe you are a high jumper just looking to edge above the opposition. This program can even increase your start if you are a sprinter.
Over 9 weeks a series of exercises will improve the strength and power in your legs giving you everything you want.
If you want to know how you can do this just read below for your ticket to sporting excellence.
Weeks 1+2
Pick two of these exercises to do three times a week.
1) Skipping - Do 3 - 5 sets of 100 reps, followed by 2 sets of 100 on one leg. Do 1 of these sets on your left leg and the other on your right.
2) Square Jumping - Create a square on the floor with 4 quadrants, use tape or something to do this. Jump into each square in a clockwise direction. Once you have jumped in each of the 4 quadrants and are back where you started you have done one rep. Do 4 sets of 25 reps, two sets going clockwise and the other two going anti clockwise.
3) Jump and Reach - Find a spot that you can't quite reach i used a basketball rim. Jump from standing position (no approach) and reach for that point. Do 3 sets of 15 jumps with maximum effort on every jump.
Weeks 3+4
Continue with your two exercises from weeks 1+2 and add two of these exercises. Again do them 3 times a week.
1) No Armed Jumps - I'll warn you now these ones hurt. You realize how much you use your arms for jumping. But they pay off big time and are well worth the effort. Jump with your hand clasped above your head striving to touch your knees to your chest on each jump. As your feet hit the ground, rebound back into the air (bounce, with no pause on the ground). Do 3 sets of 15 - 20. This is the hardest exercise you will do.
2) Laundry Jumps - Named after the materials I had available to me at the time, this exercise requires jumping back and forth over an object in a side-to-side motion. The object should be no taller than 2 feet and no lower than 8 inches. It should not be more than 12 inches in width. The object should also be collapsible in case you land on it. I used an extremely collapsible laundry basket (plastic). Rebound back and forth over the basket. Do 3 sets of 20-30 reps.
3) Approach Jumps - Do normal approaches with maximal jumps. Reach for an object slightly out of reach. Concentrate on your arm movements as well as the speed of your approach (the faster the better). The closer (time-wise not distance-wise) that your last two steps hit the ground, the higher you'll jump. Focus on mechanics. Do 3 sets of 10-15 reps.
Weeks 5+6
Continue your exercises from the previous four weeks and add 1 of these. Again 3 times a week.
1) Split Leg Jumps - Start in a kneeling position with your forward leg bent at 90 degrees and your back leg slightly off the ground. Jump and land with the opposite foot forward and the opposite foot backward (don't bang your knee on the ground). On your forward leg, try and keep from bending your ankle so that your knee is more forward than your foot (this puts a lot of pressure on your knees). Do 3 sets of 30 repetitions.
2)Speed Skater Bounds - Do the same motions as a speed skater would. When you land on your right foot, your left arm should be swinging in front of you, your right arm should be swinging backward, and your left foot should be close to the ground and crossed behind your right leg. Sorry if the description isn't very good. I recommend watching a speed skater. Instead of sliding back and forth while bent over, you bound back and forth over about a distance of 4-6 feet depending on how tall you are. You should feel it killing your gluteus maximus. Do 3 sets of 30 repetitions
Weeks 7,8+9
Now the real work starts.
From weeks 3 & 4, do three of the exercises and add 10 repetitions to each exercise. Also, do both of the exercises from weeks 5 & 6 adding 10 repetitions to each. After you are done with these 9 weeks, take a week off and do some "active-rest". After that, do some of the exercises that you enjoyed the most-or the exercises that you felt you benefited the most from. Do 3 of your favorite ones three times per week working on intensity and increasing the number of reps you do every week. After another nine weeks of that "playing around", you might want to start working on the program again. I recommend a lot of "down-time" from plyometrics after a nine week period of hard training.
I have kept nearly all of my gained vertical jump after I finished a year of plyometrics and progressive weight training without much plyometric maintenance. However, to get back to peak form, I would have to do three sets of some exercises, three times per week for a few weeks. I do that a few weeks before each season begins. Good luck.

2007-08-09T15:14:00.000+09:30

The Filthy Five - Five Things You Thought You Knew About Jumping Higher And Becoming A Better Athlete
by: Luke Lowrey

With the 2004-05 NBA season underway, there's not a more suitable time to explore what it takes to emmulate the high-flying antics of our favorite NBA stars.

If you ask any young basketballer around the world what they want to do, every single one of them will tell you they want to dunk on their opponents. And for those of you who can't dunk already, there's only one way of ever getting there: increase your vertical leap.

With many vertical leap programs available to choose from, we asked vertical leap expert and owner of TheVerticalProject.com, Luke Lowrey, to clear the air for us. Lowrey's claim to fame is that he has carved and developed the only world's system that can effectively double any athlete's vertical leap and athletic power output capacity and - better yet - his system is so effective, his elite client list make him sign non-disclosure agreements, to prevent their competition finding out about their edge.

He candidly revealed that "by filtering the hype and discarding what doesn't work from the get-go, each and every athlete can guarantee for themselves their own results by strictly adhering to the personalized systems that do work."

When probed for answers, Lowrey confessed to having observed - even at the highest athletic levels - five universal myths that coaches, trainers and athletes alike have long believed increase vertical leap. These myths, though commonly embraced by the wider athletic community are, in fact, shown to decrease jumping ability when held against to Lowrey's personalized system.

So, here they are, from the horse's mouth:

Myth 1) All you require is our workout plan

"The failure to take an integrated approach to increasing vertical jump is one of the first traps many athletes stumble on when starting out. Trust me I know! I've fallen in head first. I've often called it 'training suicide' because increasing vertical leap is about so much more than just a workout program. It requires an integrated and personalized system. If 98% of your time is spent away from the training track, gym or competition court or field, then it's during that non-active period that 98% of your total results have the opportunity of being fully leveraged. For decades athletes have been fooled into believing that it's the time and effort spent at the track or gym that controls their results. I don't doubt that this is an incredibly important ingredient in harnessing true athletic success, but so is the 98% of non-active down time - when your body processes the active time spent training. However, it's only an opportunity. Recognizing this fact presents a viable advantage to any athlete, because so few bother to address this and even fewer address it properly."

Myth 2) That you need to be born with 'good genetics'

"Vertical leap and jumping ability is a function of power and power is a function of science and mathematics. Provided you can execute the mechanics of the jumping movement itself, you will be able to increase the height to which you can jump simply by manipulating the mathematical and scientific equation related. Sure, some people may be born with slightly better genetics than others, and may experience results faster than the next person, but anyone can considerably increase their vertical leap. Quite literally, the person with inferior genetics who uses the superior system, will always win out over the person with the superior genetics and inferior training regime."

Myth 3) That lifting weights will increase your vertical leap

"Another common myth is that lifting weights will increase your vertical leap and make you faster. Weight trainers have spent a lot of time and energy trying to diffuse this, but the fact remains, lifting weights is actually not the most superior way of increasing vertical leap or raw athletic power, and its perhaps more likely to actually slow you down, decrease your body's power output capacity and even cause injury."

Myth 4) That 3 sets of 12 works for everyone

"This stems from the "health club trainer syndrome". These guys tend to hand you the generic program they have at the top of their file and say "go for your life", even when there's absolutely no real, solid or scientific way of measuring that a certain amount of sets or reps is right for you. To be able to accurately map out with fair reason a system that will definitely increase your jump, you don't need to be Einstein to see that the numbers you work by need to be personalized for you. That's why I developed the Uncompromized Performance Number (UPN) technology -- it's the only sure-fire way of knowing and mapping, without a shadow of doubt, the exact numbers that will, week by week, improve your performance rate. I guess that's why my system's caused such a stir."

Myth 5) You have to jump to improve your jump!

"It's not just young athletes who want to increase their vertical leap. Many older people, who still dream of one day being able to dunk with authority are out there looking to increase their vertical jump height, too. However, some of them need to watch it, as old injuries haven't been properly cared for and sometimes, their backs, hips, knees and ankles aren't as durable as those of your average 16 year-old. You'll be happy to know you don't need necessarily include bone-crunching plyometrics into a training regime to gain results. Actually, there are four specific and highly-effective training modes that ensure your joints are saved, yet still allow you to reliably count on adding valuable inches to your jump. These include: "dead start" training exercises, "isometric" exercises, "partial" or "strong-range" exercises and water plyometrics, where the high-impact baring of gravity is removed. In many cases, documented both scientifically and anecdotally, combinations of these four training modes have surpassed the results drawn from the regular jumping, weight-lifting and Olympic and power-lifting routines that are favored by the vast majority of trainers and athletes."

2007-08-09T15:10:00.000+09:30

Why Plyometrics Workouts Are Not The Best Way To Increase Vertical Height!
by: Rob Maraby

There are many sports experts out there that claim you can increase vertical height by using plyometrics alone!

Let’s see why this statement is untrue! There are many studies that prove that plyometrics are not the best way to increase vertical height!

An 8-week study found no significant improvement in long jump performance or vertical jump by 26 college-age subjects who performed depth jumps 2x a week (1).

Another study reported no significant difference in the vertical jump between a group training with an isokinetic leg press and a group training with depth jumps (2).

A study by Clutch concluded that plyometrics exercises (depth jumps of various heights) are no more effective than a regular jumping routine for increasing vertical jump and leg strength (3).

And yet another study showed no significant differences in the 40-yard dash and the vertical jump between a weight training group versus a group using plyometrics (4).

Another study found no significant differences in dynamic leg strength and leg power between a group who only performed maximum vertical jumps (from ground level), and two groups who performed depth jumps from varying heights(5).

And it gets even better, because a couple of other studies concluded that plyometrics have no effect on power development/performance (6,7). Yet another study found no significant differences in the vertical jump, the leg press and peak power of the quads between a group who performed a strength training program and a group who performed a strength training program and plyometrics(8).

But plyometrics might be good for one thing and that is causing sport injuries!

Cook and his coworkers noted the risk of injury associated with plyometrics (9).

Hutchins states that the use of plyometrics exercises is "irresponsible" (10). The most common plyometrics related injuries are patellar tendonitis (11,12) and stress fractures (11). Many others have questioned the safety of plyometrics.

Having said that, you can see why, plyometrics are not the best way to increase vertical height! There is absolutely no scientific basis to it- the scientific evidence proves it to bee harmful and not beneficial.

At best you can be injured if you do not have the necessary strength base! Having said that, it is imperative to develop a foundation of strength with strength/ weight training program before using plyometrics!

Plyometrics should be performed only if your body is strong enough to handle it.

Here are a few studies that prove that a plyometrics training system in combination with a strength training program can give you good results

In an issue of the Penn State Sports Medicine Newsletter there are numerous studies that prove this point!

One was of Finnish volleyball players (whose jump skills were already very good) who added plyometrics to their normal weight training. They saw an increase in vertical leap of 11%. There was also a description of a study done at the Human Performance Lab at Oregon State that compared plyometrics (jumps onto a box, double leg hops and split squat jumps) and squatting twice per week to one or the other. The squat only group increase vertical leap 3.30 centimeters. Plyometrics only showed a 3.81 cm increase and the combination training increased 10.67 cm which is a big difference.

My issue with plyometrics is that it has not been studied enough for the average person to take up this kind of workout. The height that people jump from has to be exact, the technique at which the land has to be as near perfect as possible, the coach has to really know what they are doing. If you are doing it from a book, then stay well away from plyometrics. If you have a qualified coach who has done this kind training and really knows there stuff, then go for it.

References

1) Scoles, G. 1978. Depth jumping! Does it really work? "Athletic Journal" 58 (January):48-50,74-76. 2) Blattner, S., and L. Noble. 1979. Relative effects of isokinetic and plyometric training on vertical jumping performance. "Research Quarterly" 50 (4):583-588. 3) Clutch, D., M. Wilton, C. McGown and G.R. Bryce. 1983. The effect of depth jumps and weight training on leg strength and vertical jump. "Research Quarterly" 54:5-10. 4) Ford Jr, H. T., J.R. Puckett, J.P. Drummond, K.Sawyer, K.Gantt and C.Fussell. 1983. Effects of three combinations of plyometric and weight training programs on selected physical fitness test items. "Perceptual and Motor Skills" 56:919-922. 5) Blakey, J. B., and D.Southard. 1987. The combined effects of weight training and plyometrics on dynamic leg strength and leg power. "Journal of Applied Sport Science Research" 1(1):14-16. 6) Durak, E. 1987. Physical performance responses to muscle lengthening and weight training exercises in young women. "Journal of Applied Sport Science Research" 1(3):60. 7) Christenson, D., and S. Melville. 1988. The effects of depth jumps on university football players. "Journal of Applied Sport Science Research" 2(3):54. 8) Kramer, J. F., A. Morrow and A. Leger. 1993. Changes in rowing ergometer, weight lifting, vertical jump and isokinetic performance in response to standard and standard plus plyometric training programs. "International Journal of Sports Medicine" 14:449-454. 9) Cook, S.D., G. Schultz, M. L. Omey, M. W. Wolfe and M. F. Brunet. 1993. Development of lower leg strength and flexibility with the strength show. "The American Journal of Sports Medicine" 21:445-448. 10) Hutchins, K. 1992. "Super Slow: The ultimate exercise protocol." 2d ed. Casselberry, FL:Super Slow Systems. 11) Wikgren, S. 1988. The plyometrics debate. "Coaching Women's Basketball" 1 (May/June):10-13. 12) Horrigan, J., and D. Shaw. 1990. Plyometrics: The dangers of depth jumps. "High Intensity Training Newsletter 2(4):15-21.

Plyometrics

2007-08-06T16:26:00.000+09:30

Plyometrics for basketball jumping are all about explosive power. Basketball is perhaps the king of sports when it comes to needing many occasions where you can deliver explosive power to succeed. Other sports like the 100 meters or football may also require explosive power but not so frequently and for such a short duration each time as in basketball.
Plyometrics are a series of explosive drills that are particular useful for increasing the height that you can reach. Plyometrics for basketball jumping will not only allow you to touch the rim but also help your overall game -- making that difficult pass, executing a great deke or feint and powering to the hoop. Not only will they help with your power but they will also improve your reflexes, coordination and balance.
Plyometrics for basketball jumping work by converting a stored energy (with the help of gravity or weights) and then expending it into movement very quickly. A very important part of plyometrics is the body's ability to learn this behaviour and develop "muscle memory" -- this is not simply about building bigger muscles, in fact, muscle mass gain is not the most important criteria here. Plyometrics are more about delivering a large force in a short space of time.
Although it might sound obvious, the best plyometrics for basketball jumping involve different types of jump. You can try other exercises to build your overall game but jumps are the best if you want to touch the rim or even dunk.
Plyometrics exercise drills that you should do include vertical leaps as high as you can. Also, place a box in front of you or find a large step and jump with explosive power onto this box. Do not jump high off the box back to the ground or you will cause cumulative damage to your knees -- just step off the box back to the ground and repeat.
Squat jumps are also very good plyometrics for basketball jumping. Start in the typical squat position with thighs parallel to the ground. If you have never squatted before, remember that the angle of your thighs to your shins should not reduce lower than 90 degrees. From this position, explode upwards into a jump as high as possible and as you land, progress back to the original position. Hold for a second, then repeat.

Get Jumping

2007-08-06T16:16:00.001+09:30

Wouldn’t you want to increase your vertical leap by 12 inches or more? Have you always wanted those extra 4 inches to your jump that would allow you to carry out one of Lebron James’s trademark breakaway dunks? As you read this article you’ll begin to get certain feelings of excitement as you realize that you can now increase vertical leap that will simply explode your basketball game. Better still, you’ll learn how to use the 7 free exercises. That’s right! FREE! Think about it. You can use these specialized techniques in your training today!
What do you think you can do to magnify your vertical leap today? In a nutshell, you’ve to work out every bit of muscle in your legs, core (abdomen) and arms even. You can catch an entire power-packed training program at my website, but first here are 7 simple yet devastatingly powerful exercises you can use immediately:
1. Leapups - Stand with your feet shoulder width appart, and jump up looking straight ahead. Come down about 1/4 of the way and jump right back up. This completes one leapup. Leapups train muscles to remember how to jump, thus drastically helping to increase vertical leap.
2. Calf raises - Stand on something so that your heels are not touching anything, stairs, a book etc. Go all the way up and come slowly down. Do one leg, then the other, this completes one set.
3. Step ups - Get a sturdy chair or bench, put one lleg on the chair, and push yourself off the chair with your one leg. While in the air, switch legs, put the leg that was on the ground on the bench, the leg that was on the bench on the ground. Do the specified number of reps on each leg.
4. Thrust ups - Stand with your feet shoulder width appart, and lock your knees. Then jump up just by using your calves, only bending at the ankles. As soon as your land, go right back up. This completes one thrust ups. You can use your arms if you want.
5. Burnouts - Stand in the same position as thrust uups, and go up as high as your can on your toes. Then jump up only using the sides of your thighs and your toes - you must stay as high on your toes as possible throughout the exercise. You can use your arms too.
6. Squats – These are the ‘King’ of leg exercises and a must to increase vertical leap. They work out almost every muscle in your legs and will allow you to max up your quads in no time. Stand shoulder-width apart and bend your knees to go down, keeping your back straight. Stop when the back of your knees form a 90 degree angle. Come back up explosively. To increase power, try doing squats with weights.
7. Sit ups – Sit ups are an excellent way to strengthen your abdominal core which is essential for explosiveness and stability in your vertical leap. Lie down flat on your back with your knees bent. Bring up your torso fast and hold momentarily before lowering your torso down slowly.
These are training methods used by college and even NBA basketball players to dramatically increase vertical leap and explode your all-around game. From rebounds, to blocks, to jumpshots, to dunks, your leap determines it all. Think about it

Increase Vertical Jump

2007-08-04T12:50:00.000+09:30

If you want to rule on the basketball court then this program is for you. You can easily increase your vertical leap with this system. Increase your vertical leap at least 6 inches in 90 days with this program or you will be rewarded by the creator. The only way to help your vertical is to learn from someone who has increased theirs.
You vertical leap stems from your calf muscles. There are certain exercises you can do to strengthen these muscles. Here are some tips on increasing your vertical leap without any special packages. However, if you are really serious about your vertical jump, I would suggest checking out the vertical leap program by clicking the link below.
1. Jumping rope really works well. Be sure to jump from your toes as this will work your calf muscles.
2. Practice you vertical leap. If you want to perfect something all you need to do is practice.
3. Sprinting helps develop your calf muscles as well because when you sprint you dig into the ground with your toes and when you push off the ground it strengthens your calf muscles.
4. One last exercise you can do to that will increase vertical leap performance is to stand on the edge of a step with only your toes and push up and down. For even more toning hold onto some weights when doing this.
There you have some simple exercises to increase your vertical leap. This will work, but owning a proven system will give you the results you want in much less time. The difference between training yourself and following a program is that this program has been proven to work. Take your pick.