Posts Tagged ‘jumps’

Prone to Box Jumps

Friday, May 11th, 2012

Here is a great plyometric exercise that you probably never do. It can be used in HIIT training or any other kind of conditioning workout. You can even use it at the end of a leg workout to really kill those wheels.

How to use this single exercise for a 20-25 minute HIIT workout:

  • Lie on your belly, on the floor, jump up to a standing position, then immediately jump up onto a box. Very simple.
  • Do 5 sets of 5 reps with 30-45 seconds rest between sets. Execute the reps as fast as possible with good form.
  • Take 3 minutes to rest and do some ab work – maybe some fold-ups or something.
  • Do another 5 sets of 5 reps.
  • Finish up with 3 more minutes of abs.

Stretch for 3-5 minutes.

HIIT workout complete!

Watch the Prone to Box Jumps video below.

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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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