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Posts Tagged ‘jumping’
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.
How to do Box Jumps
Box jumps are a great exercise for your legs, and can be performed on just about any variable flat surface. They hit your posterior chain – calves, quads, glutes, and hamstrings – pretty hard.
Box jumps can be used for cardio workouts, neural activation training (NAT), high intensity resistance training (HIRT), and high intensity interval training (HIIT) circuits. They are often used in CrossFit WODs (Workout of the Day), and are a staple exercise in plyometric training. Plyometrics have a wide range of athletic and real sporting applications; they are used, for example, to increase jumping ability, leg strength, hip drive, and explosiveness.
Box jumps are a simple movement. They require you only to jump from one flat surface up onto another flat surface, then either step or jump back down, depending on the purpose of the exercise.
What if You Can’t Perform Box Jumps?
To excel at box jumps, you have to develop strength, flexibility, speed, power, coordination and balance. Without a basic foundation in these core exercise stills, you should not attempt a box jump, and whatever you do, don’t follow the box jump tips at eHow unless you never want to know how to do proper box jumps.
Be sure you are comfortable with bodyweight squats. If you can’t do bodyweight squats then you’ve got a real problem and should not be attempting box jumps.
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:
- 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.
Jump squats are great.
This is an excellent sport specific exercise that can be used alongside plyometrics to help you increase your vertical jump.
Jump squats will also help you power through a plateau in your regular squat development by conditioning your quads and hips to power through the lockout at the top of the movement.
Jump squats are an excellent sport specific exercise that can be used to increase power for:
- Olympic weight lifters
- Olympic athletes that either throw (javelin, shot put) or jump (long jump, pole vault)
- Basketball players who need to jump high
- Football players who block or tackle
Add jump squats to your regular workout, your HIIT routine, your HIRT routine, or your sport specific training.