Workout For Speed and Vertical Jump, Or the Best Explosive Exercises

A workout for speed and vertical jump isn't easy to find. There are many good and simple exercises that will improve your vertical, but not necessarily your quickness. On the other hand, a workout for speed alone won't really improve your vertical jump. So you need to combine both eleMents in your workout.

Workout For Speed and Vertical Jump, Or the Best Explosive Exercises

 

Workout For Speed and Vertical Jump, Or the Best Explosive Exercises

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Workout For Speed and Vertical Jump, Or the Best Explosive Exercises

Workout For Speed and Vertical Jump, Or the Best Explosive Exercises

One simple exercise that is a must in order to improve your speed is Wind Sprints: sprint for 50 Meters, then rest for 20 seconds. Repeat it 4 times. Do this exercise 3 times a week and you will become Faster and also your vertical jump will improve as it's not only about power but also quickness.

The other eleMent that you need to include in your workout is the Jump Rope. Jumping rope really boosts your calf strength - this is one of the most important muscle groups in the jumping process and will give your missing explosiveness. Use the Jump Rope 3 times a week (200 jumps per session).

In order to increase your vertical jump, plyometric exercises are extremely effective. Here are three of them:

1) Depth Jumps. For this exercise you need a 2-3 feet-high box. Get on top of the box. Drop off and jump back in the Air as soon as you land.

2) Leap ups. Start with your legs straight, then go down to a 1/4 squat position and jump in the Air with full strength.

3) Thrust ups. With your legs straight, bounce as high as you can. As soon as you come down, bounce back up without bending your legs.

Two things are crucial here: the right number of repetitions and the proper execution. It's not about the quantity or how many repetitions you do (which trains your jumping endurance), but the quality of the repetitions. That means you need a concrete workout plan with videos and pictures that will guarantee a proper execution. I personally can recomMend the brand-new The Jump Manual as it's truly the only program that targets every aspect of vertical explosion.

Workout For Speed and Vertical Jump, Or the Best Explosive Exercises

A Jump Rope Workout to Lose That Last Bit of Stubborn Body Fat

Most People Have Never Attempted a Jump Rope Workout.

A Jump Rope Workout to Lose That Last Bit of Stubborn Body Fat

A Jump Rope Workout to Lose That Last Bit of Stubborn Body Fat

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A Jump Rope Workout to Lose That Last Bit of Stubborn Body Fat

A Jump Rope Workout to Lose That Last Bit of Stubborn Body Fat

When was the last time you jumped rope? For most people the answer would be back in EleMentary School or possibly Junior High. It's actually too bad, because it is a very efficient form of exercise. Most people could easily walk for 15 minutes, but I would bet less than 1 percent of adults could jump rope for 15 minutes straight. Very few people, besides boxers, have ever seriously used the jump rope to achieve top condition.

What Muscle Groups are Worked While Jumping Rope?

Jumping rope will seriously work every muscle in the body. I'm convinced that it will expose your weak links. After your first jump rope workout, you will be sore in many different parts of your body. Honestly, I think my enTire body was sore after my first jump rope workout. I was especially sore in my calf muscles as well as my abs. As a side note I will say that jumping rope will help you in your quest to get super-ripped abs. Your core really gets worked hard since you have to use your abs to stabilize your enTire body to help you propel your body through the Air.

How Jumping Rope Helps Your Body Release Fat Burning Hormones.

HGH is a natural hormone that your body releases to burn body fat. You have probably seen many ads for pills that will help increase your natural levels of HGH. This was really popular about 5 years ago, but you don't hear too much about HGH anymore. A high level of HGH in your body is the quickest route to burning body fat! Unfortunately, low intensity cardio won't help your body release HGH. The best way to increase HGH is performing high intensity cardio for 30-60 seconds or so, followed by a minute or two of walking or low intensity cardio. This is called High Intensity Interval Training.

What Type of Jump Rope To Purchase?

I recomMend getting a "speed rope"...these run around at most sporting good stores. They are plastic ropes without the beads. You also don't want to buy the weighted ropes. Get a jump rope that is adjustable. You are going to want to adjust the rope to an optimum level to jump quickly without hitting your head. If it is too long, you won't be able to jump at a Fast rate.

How To Adjust Your Jump Rope to the Correct Height: Set your jump rope on the ground Stand on the midpoint of the rope (an equal distance between the handles) Grab the handles and pull them up to your chest while standing on the rope If the top of the handles reach above your collar bone the rope is too long If the top of the handles reach your upper abs or lower, the rope is too short I like to adjust the rope so the handles hit about 6 inches below my collar bone If in doubt, go a bit too long and shorten the rope a bit as you get more experienced
Your First Two Weeks of the Program, Learn the Skill of Jumping Rope

Most beginners "double bounce" in between rotations. This actually allows them to rest their core a bit as well as their calf muscles in between rotations and means that they have a low level of core fitness. You will want to jump cleanly in between each rotation and keep the abs and core tight.

Your arms should barely move when you jump rope. The rotation of the rope should come from Wrist moveMent. If you want to increase the speed of the rotations, simply increase the tightness of the circles that your Wrist is making (this will make more sense when you start jumping rope). The goal of your first two weeks of jumping rope is to eventually work up to a point where you can jump rope for 5 minutes solid without having to stop and start again. This means that if you have to stop because the rope hits your feet, you have to start again from zero. You also want to be able to jump rope alternating feet, so it looks like you are running while jumping rope.

A Great 15 Minute Jump Rope Workout that You Can Customize to Your Liking

Stand in front of a clock or timer of some sort Jump Rope for 3 minutes to warm up Rest for 30 seconds Jump rope as quickly as possible for 60 seconds Rest for 30 seconds Jump Rope as quickly as possible for 60 seconds Rest for 30 seconds Repeat this alternating pattern for 15-20 minutes

Note: For the 60 second sprint, you can do it in running fashion, you can learn how to rotate the rope twice for every one jump, etc. As you get more advanced, you will be able to make the 60 second sprint extremely intense. Also, if you want to take advanTAGe of the Fast heart rate and burn even more body fat, hit a treadmill or exercise bike for 20-30 minutes after your jump rope workout. Oh yeah...you might need a towel...you should be sweating like crazy!

Hit this Jump Rope Workout Hard and you will begin to see definition over your enTire body!

A Jump Rope Workout to Lose That Last Bit of Stubborn Body Fat