Posts Tagged ‘jumping rope’

How to Increase Your Vertical Jump

Friday, March 12th, 2010

Increasing Your Vertical Jumping Ability

A single vertical jump for maximum height is one of the most intense exercises you can do.

Why? Because it requires you to utilize your entire lower body chain in a maximal effort contraction, to produce a maximal amount of force in a split second.

The important aspects of training to work on, to increase your vertical leap include:

Vertical Jump
Vertical Jump
  • Squatting strength – Maximal leg strength transfers directly to a vertical jump. A strong 1 rep max = a big jump.
  • Squatting speed – The faster you can squat, the more power you can generate, the higher you can jump.
  • Squatting power – Tied in directly with speed and strength, squat heavier and squat faster and you will jump higher.
  • Acceleration – You want to continue accelerating out of the hole all the way through the top of your jump.
  • Single leg strength – To eliminate strength imbalances and to improve neuromuscular coordination, train your legs individually.
  • Calf strength – Your calves are used at the end of the jump, so max calf strength can mean an extra inch on your vert.
  • Sprint speed – Sprinting trains the Type-II Fast Twitch muscle fibers, which are what you need to attain your highest jump. Acceleration applies here as well.
  • Hip drive – Your hips are responsible for a significant portion of jumping power from a parallel squat position to standing.
  • Glute activation – Your glutes are responsible for driving you out of the hole at the bottom of a squat or jump.

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9 Routines for Jumping Rope with Power and Endurance For HIIT

Thursday, September 10th, 2009

Woman Jumping RopeEveryone knows how to jump rope. Hold the two ends and whip over your head, under your feet, back over your head, and so-on.

This great exercise is an awesome fat burner, but it can also pretty boring. That boredom must be overcome through, as jump rope is one of the greatest inventions ever for fitness enthusiasts and athletes.

Jumping rope is excellent for conditioning the anaerobic and aerobic energy systems, making it perfect for HIIT training. Check out this video of a dude jumping rope specifically for a HIIT workout.

Use some of the techniques listed below to make your jump rope sessions more challenging. Use the highest intensity techniques for your HIIT training.

YouTube Preview Image

You also benefit from jumping rope by strengthening your rotator cuffs and shoulders, increasing power in your lower body, developing your calves, and much more.

Most people don’t jump rope because all they just repeat the same tempo and style over and over. Not only is that tiring, it gets boring and then you just don’t want to do it because you feel the boredom is not worth the benefit.

That would be a big mistake. Get yourself a rope, read this article, and you will be in better shape than anyone not jump roping.

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