Mar
5
2010
Instructions By Admin | No comments yet

How To Increase Your Verticle Leap

In this post, you will know the secrets which show how to increase your verticle leap effectively. But you must remember one thing that this is not a magic. Also, there are no shortcuts. Only through hard work combined with guts and determination can you achieve the higher verticle leap. For the record, this is my all time favorite coaching program.

The tips to increase verticle leap are:

1. It is recommended to start your workout by warming up your muscles and then doing extensive leg stretches.

2. Practice skipping rope at least for 15 – 30 minutes. This will improve your cardiovascular muscles.

3. Include sprints in your work out programs. This will aid in building your muscles.

4. Now, run stairs on your toes. You can begin with one step at a time by running up a flight. Walk down and run back up, taking two steps at a time. Try to repeat as many times as you can manage.

5. Practice sets of elevated jumps (Given below).

6. Practice sets of explosive jumps (Given below).

7. Practice sets of double jumps (Given below).

Elevated jumps:

1. First, place a step bench or platform on the ground. You can find one in health clubs.

2. Then stand on the platform and jump backward onto the ground. Focus on landing softly.

3. Jump back onto the platform immediately, with a bouncing motion.

4. Complete three sets of 10 repetitions. You can ask a trainer for help regarding this practice.

Explosive leg jumps:

1. First, place yourself in front of a safe platform and put your right foot on it.

2. Now jump as high as you can, and focus on exploding off the right leg. Cross your legs once in the air, then land. Here, your left foot must be on the platform and your right foot on the floor.

3. Jump upward again, but this time off the left foot.

4. Do three sets of 10 repetitions, resting for about 30 seconds to 1 minute between sets.

Double jumps:

1. Jump as high as possible with both feet from a stationary position.

2. Once you land onto the ground, immediately jump again using less effort.

3. Do three sets of 10 repetitions each.

Mar
5
2010
Diet By Admin | No comments yet

Another Effective Diet Plan To Increase Your Verticle Jump

In one of my previous posts, I had told you how to prepare an effective diet plan which would aid in increasing your verticle jump. In this post also, I am going to give you another effective diet plan.

This diet plan will aid in building muscle mass which are very essential for making verticle jump. It is very easy to prepare. It is very effective when combined with the exercises. Here it goes like this.

First, take Myoplex which is a whey protein and creatine supplement that aids in building up muscle. Then follow with 1 tablespoon flaxseed oil. You should have 4 eggs and 1 hash brown as early lunch food. For late lunch, you can have 6 ounces of skinless chicken and ½ cup of cooked rice.

For dinner, have a tortilla and 4 whole eggs with salsa. You can have 6 ounces of grilled tuna, 1 cup of veggies and a large baked potato as a very late supper food items. This diet plan may seem very simple but very effective. In a short period of time, you will gain incredible muscle mass which will aid you in increasing your vertical jump.

Jan
2
2010
Diet By Admin | No comments yet

The role of diet in increasing your verticle jump

The exercise programs which are properly scheduled can dramatically increase your vertical leap. However, a proper diet program is also needed in order to achieve higher vertical leap. The diet program helps in the cause along with the exercise programs. Below given is a recommended diet program that you can follow as you keep practicing the exercises.

For a breakfast, you can have a cup of wheat flakes or bran flakes, and one cup of skim milk. You can also eat one piece of whole-meal toast with peanut butter but not butter. Then one peach fruit or equivalent should also be included in breakfast. Your tea must include ½ cup berries with ½ cup yogurt. Protein shake with skim milk, and ½ cup orange juice should also be consumed.

For lunch, you can have rice with peach chicken, and two ounces of skinless chicken breast. Along with this, you should consume ½ can peaches, ½ tea spoon cornstarch, ¼ tea spoon salt, ¼ cup water chestnuts, ½ tea spoon grated ginger, ½ cup raw rice, ½ cup snow peas and little amount of olive oil. You can have ½ can peaches with ¾ cup cottage cheese, and English muffin with peanut butter for afternoon tea session.

At dinner, you should eat these following items; chicken teriyaki, four ounces of skinless chicken, 1/3 cup of teriyaki sauce, 1/3 cup of orange juice, ¼ cup of cooked rice, 1 can sliced water chestnuts, 1 cup broccoli, 1 tea spoon cornstarch, 1/3 teas spoon ginger, and ½ table spoon olive oil.

In between, you should not forget to take power drink after the workouts. You can prepare your own power drink. For this, first you have to mash 1 table spoon honey and a medium sized banana together. Then add the mashed thing to 1 cup of skim milk. You should also add ½ cup of orange juice to it. Next, you can add little amount of protein powder to that drink. Now your power drink is ready.

You can definitely increase your verticle jump with this well-planned diet along with the properly scheduled exercise programs.

Dec
11
2009
General By Admin | No comments yet

Improving Your Fitness

You have to keep your body fit if you want to increase your verticle jump. You can maintain your body’s fitness by balancing the four components namely; cardiovascular fitness, muscle strength, muscle endurance, and Joint flexibility.

Cardiovascular Fitness: This can be achieved by doing regular aerobic exercises. Jogging, swimming, basketball etc., are the examples of aerobic exercises. Here, you will move your large muscle groups repetitively to an unlimited period of time.

Muscle Strength: This can be improved by putting resistance over a muscle group. The best way to improve your muscle strength is practicing the weight-lifting.

Muscle Endurance: This can be developed combining with muscle strength. Your muscles use energy more capably and endure overloading for more time.

Joint flexibility: This is nothing but the joint’s ability to undergo through the range of motions based on the joint’s structure and surrounding connective tissues. You can increase verticle leap height dramatically by joint flexibility.

Nov
26
2009
Instructions By Admin | No comments yet

Precautions to be taken while practicing verticle leap

The practice of verticle leap may bring injuries to a person if proper caution is not taken. Here are some safety measures which must be considered during the practice session. They are:

• It is recommended to get guidance from a certified personal trainer before going for the verticle leap work out.

• Do stair runs or explosive leg jumps exercises properly. Otherwise, your knees may get injured.

• Do not try to over do the practice of verticle leap. The practice session must set at a maximum of 1 hour.

• Take a day off between the two practice sessions. Also, take a week break between the practice session cycles (max. of 16 weeks).

• Do wear the appropriate shoes after a thorough research in order to protect your feet as well as to improve jumping performance.

Nov
25
2009
General By Admin | No comments yet

Widespread misconceptions about verticle jump

There are some widespread misconceptions regarding verticle jump. The most common one among them is that the process of lift off the ground commences from a run-up instead of a standstill. Another misconception is that only several hours of training everyday can increase the verticle jump ability. There are some people who have a false belief that African people can do the verticle leap better than others of different races. In truth, all these are completely false.

Nov
21
2009
General By Admin | No comments yet

The simplest way to measure one’s verticle leap

There are few ways which are used to measure a person’s verticle leap ability. The simplest way of measuring it is to make that person to reach up against a flat wall and noting down the highest point he/she can reach flat-footed (standing reach).

It goes like this. Make him/her stand on a flat surface like a gym floor or concrete floor. Now, tell that person to take many jumps from a standstill, marking off the highest point he/she can reach. After that, subtract the standing reach from the highest point. The difference of these two measurements is that person’s verticle jump.

Nov
13
2009
General By Admin | No comments yet

Verticle Leap – What is it?

In today’s sports world, a sportsperson should possess some required abilities if he or she wants to stay in a popular team for long period. One of those required abilities is verticle leap or jump. This ability is much needed in basketball, volleyball, football and other sports.

Verticle jump is defined as the capacity of a person to raise himself higher in the verticle plane solely with the use of muscles. In other words, it is an estimation of how high that person can lift off the ground from a standstill.

Nov
5
2009
General By Admin | No comments yet

How to increase your verticle

The success of your verticle jump is directly influenced by the  Strength and speed you exert, in other words,  When you train for increasing your verticle jump, you need to increase your power, and Power = Strength + Speed.

Speed
Speed is one of the main components that will determine how high you can leap, Polymeric exercises are highly recommended to increase speed.

Strength
Strength determines the total amount of force that you can exert to get your body off the ground. The standard full squat or the split squat exercise can help tone up your lower body muscles and are recommended to boost up your body strength.

So, if you are still interested in how to increase your verticle, the bottom line is increase your Power and Power= Strength+Speed.

Did you check out my favorite coaching program click here if you still haven’t, ’cause if you don’t you sure are going to miss out on a great opportunity to improve your verticle jump.