Download the workout chart of this vertical leap system for free, get a quick look on Jacob Hiller's program with this pdf and learn more about the exercises. Download the workout chart of this vertical leap system for free, get a quick look on Jacob Hiller's program. A vertical jump program isn't complete without a strength exercise, the foundation for a great vertical jump. The hamstrings and glutes really get a great workout. It's easier to learn with less technical difficulty and requires less mobility. Athletes tend to pick. The largest and best vertical jump training resource in the world. VerticalJumping.com The largest source of vertical jump training information in the world Menu Home. The #1 Best Vertical Jump Training Program For 2. Whenever I have a certain problem that needs to be taken care of, I’ve adopted myself a philosophy of always looking for the best solutions available and pick one that fits me most. So when I set out on a quest to increase my vertical I looked for the best vertical jump program that will give me maximum results. Over the years I tried many vertical training programs and workouts to increase my jump, some of them worked more, some of them worked less and some were just total BS and a waste of my money & time. Through my experience I’ve learned what are the important things that every solid vertical leap training routine must have in order to be effective, and after trying a lot of programs on the market I can confidently say that most of the stuff out there is just garbage. However, sorting through all of the garbage there are a few good programs that are legit and thankfully I was lucky enough to find them. I decided to share my thoughts with you about them so that you won’t have to waste so much time on trial & error like I did and save yourself all the misery and frustration. These programs have their own merits and each of them has its own plus points as well as some weaknesses, but these are the best right now and you can’t go wrong with them. So here are my top 2 picks that gave me the best results so far: 1) Vert Shock. The Top Vertical Jump Program On The Market I’ve used a lot of vert workout programs over the years including Air Alert (1, 2, and 3), The Vertical Project and The Jump Bible. Some good, and some not so great. So far, only one has provided consistent gains in. Full Workout Jump Higher Plyometrics Workout Tips Upper Body Lower Body Injury Help Jammed Finger Sprained Ankle Knee Sprain Sprained Toe Sprained Wrist Weight Training About Top Vertical Jump Training Program Reviews Twitter 0 Facebook 0. This free vertical jump training program is a plyometric workout program designed to help you increase your vertical jump, leg strength, balance, and explosiveness. For a more in-depth program that includes all aspects strength training, speed training, speed and. The new kid on the block – Adam Folker. Voila! You probably didn’t expect this. Vert Shock is a relatively new program, it was launched earlier this year with a big buzz and already it is making waves as the best vertical jump system today. It was created by 2 very distinguished players; Adam Folker which is a pro basketball player, and Justin . Even though a lot of the principles are the same this program, however, focuses more on advanced plyometrics and great body hack techniques that I’ve never seen before. For this reason, most of the people who tried it claim it’s one of the easiest programs they ever did. That doesn’t mean it’s easy though, and you’ll still have to put in the work to see results, but compared to other programs on the market, it is indeed on the easier side of the scale. I’ve made an extensive review of the Vert Shock program here where I break down all of its features and you should definitely check it out. For a lot of athletes (especially beginners) this program is a great fit as there’s not a lot of strength training involved (good for those who can’t afford a gym) and it’s also less time consuming in terms of the workouts (more rest periods and days off). The downside is that the program is very intense and it could be a bit hard on the joints if you’re not in a good condition. If you have a history with your knees/ankles you will have to incorporate some strength training to your routine in order to handle the loads and support your joints since the workouts get pretty intense very quickly. Here’s a video that explains in more detail how Vert Shock works: All in all I was very impressed with this program and the way it is structured. It was written by a professional basketball player and a pro dunker (Adam Folker and Justin . Even though the program is a bit old it is still one of the most effective programs for increasing your vertical. I found out about this program just 2 years ago and the timing couldn’t be better, it was just before I was about to give up on jumping high and forsake my dream of dunking, that I found this program and decided to give it a try. I started with a lame 2. You can see my results with The Jump Manual here. The program has a unique multi faceted approach that squeezes every bit of an ounce from the training to maximize your jump and reach your vertical leap explosive potential. The author, coach Jacob Hiller, also kept evolving the program and perfecting it with time by utilizing new scientific studies and ongoing research to further improve his system and focus on the aspects that are most important for your jump. Here’s an interview he did on ESPN where he talks about the program and why so many people are having success with it. If I had to choose today what vertical program to go with, I’d probably still choose The Jump Manual (Just because I’m old too). Vert Shock Vs Jump Manual. Some people might come out scratching their head as to what my preferred choice is between these 2 programs. So, I’ll make this easy for everyone to understand. If you’re under 2. Vert Shock, it’ll shock your body but will give you the fastest results in the least amount of time. If you’re a bit old like me (I know it’s hard to admit it) or have a history with injuries, it’s better to go with Jump Manual since the process is more gradual and generally speaking safer. So there you have it guys, these are my top 2 picks for a vertical jump program and this is from my own experience. These 2 programs were both tested and proven to work for me and my teammates and I can confidently say that these are the best in the game right now. The Top 7 Vertical Jump Exercises. In order to have an explosive vertical jump, you must perform exercises that target all the muscles involved in jumping. Like everything in life, not all exercises are created equal. Deadlifts. The deadlift is another great vertical jump exercise that targets multiple muscles simultaneously. It is very effective in targeting all the muscles of your posterior chain, which are the most important muscles in jumping. Here is a great video showing you how to perform deadlifts correctly: Tips on How To Deadlift. Focus on proper form and start at a low weight before moving on to heavier weights. If you discover that you can’t lift a particular weight because your hands hurt, it is because of poor grip strength. Depth Jumps. The depth jump is a great plyometric drill to increase your vertical jump. Depth jumps are excellent at improving your speed and explosiveness. Here is a great video showing you how to perform depth jumps correctly: Tips on How To Do Depth Jumps. Start with a low box (approx 1. If you have never done depth jumps before, begin by just stepping off the box and landing on the ground to absorb the force as shown in the video below (don’t jump off the ground). As you become comfortable with the mechanics and form of the exercise, incorporate the jumping portion of the exercise. Depth jumps are deceptively difficult on your body and put a huge strain on your body’s nervous system. This may cause serious injury so do not overdo them. Jumping ! It sounds stupidly simple, but one of the best ways to jump higher is to JUMP. This will improve your jumping technique/form and hence increase your vertical jump. The key is to jump for your sport. If you are a basketball player, focus on jumping toward the hoop and also practice dunking on lower hoops to increase your vertical jump. If you are a volleyball player, practice your spiking. You get the idea. Weighted abs exercises. Your abdominal muscles are crucial in jumping. Along with your lower back, they form the CORE muscles that link your upper body to your lower body. You can have the strongest upper body and the strongest legs, but if you have a weak core, you will remain grounded forever. Sure, anyone can do 3 sets of 2. Solely performing regular crunches therefore limits the amount of core strength you can have. To perform weighted ab exercises, simply incorporate weights to your current ab workout. For example, hold a weight plate on your chest as you perform crunches on a medicine ball. Bench Press. I believe that in order to skyrocket your vertical jump and achieve your athletic potential, you have to develop your upper body strength. The bench press is a great exercise that targets all the major muscle groups of your upper body simultaneously. It simultaneously targets your chest, shoulders, triceps, biceps, and forearms. It also targets your upper back muscles to an extent. Here is a great video showing you how to bench press correctly: Tips on How To Bench Press. Focus on proper form and start at a low weight before moving on to heavier weights. When you are lifting heavy, ALWAYS have a spotter assisting you so that you don’t let the damn bar fall on your head and crack your skull! Pull Ups. This is another great upper body exercise that will increase your vertical jump. Pull ups primarily target your shoulder, back, and arm muscles. You can peform pull ups in two ways depending on how you grip the bar: 1. Overhand grip (palm facing away from you)With the overhand grip, you will feel it more on your forearms and back . Underhand grip (palm facing you)With the underhand grip, you will feel it more in your biceps. Here is a great video showing you how to perform pullups correctly: If you are not yet strong enough to perform pull ups, here is a video that will show you how to progessively increase your strength to finally perform a proper pull up: Tips on How To Perform Pull Ups. Focus on proper form and start with few reps. If you can’t perform pull ups yet, watch the video above to learn how to increase your strength to that level. There you have it! The top vertical jump exercises. If you incorporate them into your workouts, you will see a tremendous improvement in your vertical jump. Ok, great. Now you know what the best exercises to increase your vertical leap are. So where do you go from here? The best thing you can do is to purchase a great vertical jump program like the Jump Manual that incorporates all the exercises into a comprehensive workout schedule you can follow.
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December 2016
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