Boxing for Fitness

Many people are continuously looking for new and exciting ways to exercise. Boxing has recently become more popular as an exercise program. It can be a good way to get physically fit, build strength and endurance and gain confidence. For those who actually want to go into the ring in a real fight, going through the exercise program can help a person develop fighting form.
Most people can see positive results such as stronger arms and legs and a well defined body. These exercises can help a person build inner strength and more positive emotions.

This kind of exercise program has been gaining in popularity over the past few years, as people are seeing the cardiovascular benefits in addition to better toned muscles. The videos known as Tae Bo workouts helped in popularizing the Boxing and kickboxing exercises.

These exercises are cardio and aerobic exercises with the variety of actions including jabs, power punches and defensive moves. The lessons teach the proper punch and kick combinations. These combinations make the workout more intensive and help improve both strength and confidence.

The moves assume an imaginary opponent, as the blocks, jabs and kicks are taught and executed. Many of these classes simply have the moves performed using the air as the imaginary opponent, while some have the moves performed on a punching back to make them seem more realistic. Sometimes the moves are performed on real opponents, who are wearing protective gear.

These exercises offer more than just the physical benefits. They teach moves that a person can use as self defense moves if confronted by a predator. This provides people with more independence as they become less fearful of being attacked. Punching and kicking in these exercises can provide a form of frustration or stress relief and can in turn help provide relaxation. By releasing stress, anger and frustration in a healthy positive way, it becomes easier to handle life’s everyday stressors and will fell better over all.

This is a great way for people beginning aerobic exercises to get started on a program. It provides people the opportunity to start slow in speed or intensity of exercise. These lessons provide a person the opportunity to push himself.

Many people who start the boxing exercise program find it to be refreshing, entertaining and rewarding. The exercises help get people into better physical shape and are often enjoyable to do.

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Workouts for volleyball

Volleyball Player Workout – The 5 Essential Ingredients

Although volleyball players vary in body type and all have their own specialty skill sets, the same core ingredients of volleyball player workout should be maintained for all of them. While their roles and positions on the court may vary, the same basic elements are required for each player to be effective contributors to the team. Without harnessing these skills and the ability to combine all of them on the court as the situation demands, even a volleyball player with the best technique, knowledge of the game, and insight into the opponent’s strategy will be rendered useless. We have compiled a list of five skills that must be included as required elements in your volleyball player workout.

Workouts For Volleyball #1: Core strength

This necessary element in volleyball player workouts does not just mean having toned or defined abs and having an adonis belt to the envy of body image-conscious people. Beyond the aesthetic and physical results, the goal of making your core strength a necessity in volleyball training is to build strength in the muscles of the hips, abdominals, and obliques. When this is achieved, the player reaches stability, which is essential to twist, turn, and stretch successfully when playing the game. Core training as an element in volleyball player workout promotes:
Strength, which is important to perform solid blocks and spikes
Stability, the absence of which would mean inaccurate spiking and passing
Power, to contribute to a higher vertical jump height
Functional movements, which can be performed more efficiently and consistently with a strong core.

Workouts For Volleyball #2: Shoulder strength

This necessary ingredient in volleyball player workout is supplementary to the first mentioned element, core strength. That is because when a player develops strength on his or her shoulders, performing essential volleyball skills such as serving, blocking, and hitting, among others, not only becomes easier, but also faster to perfect. Moreover, with shoulder strength exercises as an integral part of a volleyball training program, the shoulder’s ligaments and supporting muscles become more stable, whitout sacrificing mobility. The issue with shoulder health usually occurs when a volleyball player must execute a wide range of movements. As seen when playing volleyball, mobility is often exhibited, but to the expense of stability. Through training to build strength on the shoulders, they become stable and show more mobility AND stability.

Workouts For Volleyball #3: Lower body strength

Anyone who plays or even just observes a game of volleyball would realize that the players do not just limit themselves by passing the ball across the court. They get the ball to the opponents in varied angles or anticipate the ball going into places that are difficult to get into by rising above the net and deflecting the ball back. If a player’s lower extremities, like the legs, hips, calves, and knees, among others are not powerfully trained, limitations will exist in their game. Such limitations will include an inability to jump higher than your opponent at the net, or a lack of mobility and agility around the court. Having a powerful lower body allows the player to be excellent in covering all areas of the court – whether above the net, close to the ground, and in face-to-face situations with the opponent across the net. This is pure vertical jump training! To assist you with your vertical jump training you could check out our review for Vert Shock, a dedicated program to help you reach your maximum airtime!

Volleyball Training Workout

Workouts For Volleyball #4: Speed/Reaction Time

When an opponent is very astute in delivering the ball in the most difficult angles, the defenders need to be able to cover enough ground in as little time as possible. This means volleyball players need to sharpen the speed of their trained movement skills in their volleyball training.Moreover, with spikes clocking in at 60 miles per hour on average, a volleyball player without speed in their volleyball training regimen will find it hard, if not impossible to return the ball.The good news is that research shows that power training, like in vertical jump training, increases the rate of force production in muscles throughout the body, increasing speed and reaction time. So essentially, it’s killing 2 birds with 1 stone!

Workouts For Volleyball #5: Lateral Movement

As much as moving forward and backward are necessary for playing volleyball, being able to move side to side is a more important skill. After all, the positioning of players is such that there may always be someone at his or her front and back, but not only of his or her side. Being able to react to a ball that is about to land on a player’s left or right side quickly is essential, especially since fast spikes or serves can land in split seconds. Having to change the body’s direction and position when receiving a ball takes time, and before the body goes to the desired position, the ball has already landed. This is why lateral movement exercises are a required element in volleyball player workout, so that the body can move comfortably to receive the ball if it lands on a player’s side without having to change position. Shuffle steps and the use of K bands are examples of lateral movement exercises that should be included somewhere in a volleyball training regimen.

The take-home message is that if you include all five elements consistently into your volleyball player workout regiment, you can’t go wrong in become a well-rounded Volleyball Athlete!

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Basketball gym workouts

How Basketball Gym Workouts Helps Your Team Improve

Basketball especially needs team synchronization in order to win games. The ability for players to know exactly what the other is thinking can make or break games completely. Imagine throwing that alley hoop only for your teammate not to realize what you’re doing in time. Apart from team synchronization players should have great reflexes, strength, stamina, skills, and quick decision capabilities. These skills can often be improved by great basketball gym workouts.

All of these should be taken into consideration when coaching basketball players. This article will provide you with unique basketball coaching tips that will add a feather to your cap. While some of the skills required for basketball such as dribbling, passing the ball, playing in defense and shooting the basketball can only be developed by relentless practicing, there are several other aspects which should be focused on. In fact there are a few standard practices you might know as a coach or even as a captain of your team. However, in order to stand out of the crowd, you need to develop your own coaching techniques to create a winning team.

As a first step increase the strength of the players by taking them to a gym. Basketball gym workouts will greatly improve their maneuverability and stamina during the actual game. Running is very much a part of the basketball practice drills and should be a regular part of the daily routine. Several sets of skipping will help them jump great heights, which is very much required to for passing the ball or a perfect shot. While these exercises focus in individual stamina and skill development, you also must understand only a person with a sound mind and sound body can achieve the goal.

Basketball Team Synchronization

It is a good idea to expose them to mental exercises like yoga and meditation, which will sharpen their mental skills and ability for quick decisions. Relaxation techniques not only line yoga or meditation but also in going out. For example, you can take your team to a distant location on tour or take them to a movie where the team members can relax mentally. One other advantage of taking them for an outing is that they are relieved from the stress to perform and also get to know about each other more. This will develop a good coordination among the team members.

Finally instigating the spirit of sportsmanship is your duty as a coach. While every team aims at winning the match it is not possible for everybody to win in spite of tedious training sessions. The victory in basketball depends on several factors and you need encourage your team to accept victory or defeat in a graceful manner. Failing to get your team doing some basketball gym workouts could be disastrous. However, if you are able to adhere to the above mentioned formula in you coaching sessions, you are most likely creating a winning team.

If you are serious about your team improving, you should consider getting the following jump training program. Vert Shock has helped players improve their vertical jump, with some players seeing up to 11 extra inches!


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Flying Vertical Leap

How to Improve Your Running Vertical Jump With Minimal Effort

Improving your vertical jump is one thing, but to actually use your highest vertical jump in a sports game is another. Many athletes find it difficult to transition their standing vertical jump into a running vertical jump. To help you convert your high leap into that game-winning dunk, we have written about some advanced techniques you may want to explore.

When playing intense sports that involve running and jumping, such as with basketball in the NBA, there is generally one technique that athletes regularly use to improve their game and to test how far they have come in their sport – by doing a vertical jump. If you’ve never heard of it before, you’re probably wondering, “What is a vertical jump?”

A vertical jump, in essence, is jumping straight up and testing how high you can jump. There are two ways to practice the vertical jump: The standing vertical jump, and the running vertical jump.
The standing vertical jump is done from a standstill and involves you taking absolutely no steps at all. The running vertical jump involves you running or adding some sort of energy to make an attempt to improve your standing vertical jump. This often results in a higher leap, but it definitely requires some practice to redirect that forward energy into an explosive jump!

The average vertical jump in the NBA is 28 inches. This may not seem like a lot, but take note that this involves several players in the NBA that don’t jump particularly well with those who are literally airborne for seconds. The difference in those being able to jump extremely high and those that can’t really means the making or breaking of a true basketball star!

If the average is 28 inches, what’s the highest vertical leap? The highest vertical jump in the NBA is 46 inches, and the man who holds that title is named Jason Richardson. Next up we have Lebron James, who is able to jump 44 inches. The 3-time dunk champion, Nate Robinson, is able to jump 43.5 inches. Both Kobe Bryant and Paul Pierce are able to jump 38 inches.

Running Vertical JumpJust to give you some perspective, these men are known as being the best at what they do. They’re known for being high jumpers and men who regularly dunk from both standing and running vertical jumps. If their vertical jump is under 4 feet, it is safe to assume that your vertical jump will not get even close to that. For athletes like you and me to even jump three feet or higher would be extremely impressive in itself. That’s not to say it’s impossible. At the end of the day many NBA stars got to where they are now through training and there is nothing stopping us from doing the same!

There are several techniques that many star athletes have used to help increase their running vertical jump. Many of them like to put heavy weights on their chest, arms, and legs, and practice jumping for at least an hour per day. By doing this, and adding the restraints when they jump without the weights, they will be able to jump quite a bit higher. Lebron James is noted for wearing a weight vest while he practices, which he does seven days per week. True dedication to improving that running vertical jump!

If you’re wanting to increase your vertical jump, you are going to have to put quite a bit of effort into it. I do not know what your running vertical jump currently is, but if you can get over two-and-a-half feet, then you’re doing spectacular. My only advice would be for you to continually practice as much as you possibly can. Like the saying goes, the only way to get where you want is to practice, practice, practice! Keep that in mind, and you’ll do great!

Luckily, there are many jump training programs that can help us with our vertical jumps. The best training program I have come across is Vert Shock. This program explains in great detail every little intricacy about the science of jumping. Only once you know all there is to know about the muscles involved and the exercises to train them, will you be able to jump your absolute highest. From the physics of momentum to proper nutrition, this is what every sports athlete should know. I have written a Vert Shock review, which you can find by navigating to the top of the page.

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Guide to dunking a basketball

Dunking a Basketball – The Ultimate Showcase

There are several factors which are very important in achieving a higher jump and dunking a basketball. I’ve made a list of basic elements you should keep in mind when you start training. Some are more important than others, but it’s good to have an idea about all of them. An example of a great thing to always remember: Increasing your leg power is no good if you are damaging your knees.

The first element is grip, you should start to practice handling the ball every chance you get. With good grip it is so much easier to dunk a basketball. Don’t worry if you are lacking in this department. Improvement is possible and the higher your vertical leap gets, you’ll need less grip strength although it still obviously would help a lot! Invest in a good pair of shoes. Most players find that high-quality shoes improve their ability to dunk a basketball, and more importantly, good shoes prevent you from getting hurt when you try to dunk.

Dunking a basketballStart with an adjustable height rim, if you have one. Lower it so you can get a feel for dunking, then raise it gradually to the normal height as your jumping height improves. If you have grip problems or still can’t dunk a normal-sized ball, it’s a good idea to practice with smaller balls. You can even use a tennis bal to begin with. This is a bit easier, but if you succeed in dunking with smaller balls it’s a sign that you are making progress.

It can be very motivating to dunk, and you’ll want to train even harder and achieve an even higher jump. Most people jump off of one foot, but some people find that they jump higher off of two. Find what works for you. Once you have a 40+ inch leap you’ll probably be able to dunk in whatever way you want. Build your core strength. I recommend doing squats, lunges and calf raises. These will improve your strength and power. Endurance should not be neglected either. Plyometrics and rope-skipping are tried and tested methods. They will improve your quickness and speed. Stay flexible: stretching will benefit you greatly. Especially your hamstrings. If your muscles are rigid they will hamper your natural jumping motion and cause you to lose power. Stretching is also an important aspect of injury-prevention Land on the ball of your feet, and bend your knees upon impact. This will absorb the forces and at the same time you are ready for your next movement.

With all the above hints, as you can imagine, the most important factor to dunking a basketball is increasing your vertical leap, and you can do this the fastest way possible. Luckily, there is a manual for you written by a professional coach (who has even helped NBA athletes) that shows you the most effective methods. It tells you what specific exercise to do and when. What to do for faster recovery, how much time you should train and recover, what food choices will help you perform better. And much, much more. I have written an extensive review about Vert Shock here. This program has helped me a lot and it might be beneficial to you too!

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Workouts to help you dunk

Top 3 Workouts To Help You Dunk

When you are a basketball player of any skill level, it is important to your game that you have some form of jumping capabilities. It would be ideal to keep yourself informed about workouts to help you dunk.

Short term results are fine for any exercise regime, but its wise to also consider and focus on longer term results, which will include other exercises besides leg muscle exercises. Here are a few workouts that will help you dunk in and outside of regular games.

Workout 1 – Split Scissor Jumps
To begin, jump as high as you possibly can while at the same time alternating your feet positioning. Repeat this procedure so you are at the starting position, which is counted as a single repetition. A similar movement to scissors, hence the exercise name.

Workout 2 – Skaters
This particular exercise has been proven to aid in the increase of lateral and vertical agility. It is necessary to jump as high as possible and to change direction as soon as possible to perform this exercise effectively. To begin, place two cones or similar objects about 2 – 3 steps from each other. Do this exercise by standing beside the first cone and jumping towards the second, landing only on one foot. Repeat this motion to get back to where you started landing on the alternate foot. Consider that one repetition.

Workout 3 – Dynamic Step Overs
To perform this exercise correctly you will need something sturdy enough that you can easily and safely jump off, such as a weight bench or plyometric box. In this exercise you will jump from one side of the obstacle to the other, with emphasis on speed (an
d careful not to have any accidents!). Begin by standing beside the obstacle either with your left or right side facing the obstacle. Step up onto the obstacle and place both feet on top. End half of the repetition by stepping off to the other side. Now return back to your original starting position and that will count as one repetition. Remember, speed is of the essence here, but not at the expense of safety!

Help to Dunk

In this article I have briefly described three workouts to help you dunk that are simple to do but effective if done correctly. This includes split scissor jumps, skaters and dynamic step overs. With the exercises offered you just need to create a consistent training regimen. If you do that and use these exercises you will see improvements in your vertical leaping ability. Do keep in mind however – try to maintain the fullest concentration at all times. This way you will attain the best results and be at less risk of hurting yourself, whilst performing these workouts to help you dunk!

The workouts mentioned in this post will definitely have an effect on the height of your vertical jump. However, there are more effective ways and there are many more workouts to be found to improve your jumping ability. Why not give yourself access to the same resources that the pros have – those that have tremendous vertical leaping ability do? Learn more about Vert Shock in my most recent review.

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Ways to Increase Your Vertical Jump

Ways To Increase Your Vertical Jump, Guaranteed.

If you are like me, then you are probably asking if there are proven ways to increase your vertical jump. Let alone ways to increase your vertical jump in less than an hour per day. The short and skinny answer is yes. There are ways to increase your vertical jump in under an hour per day. But there is a word of caution I’d like to offer. While it is possible to increase your vertical with the techniques I’m about to share with you, these techniques should be complimentary to your current exercise routine. A person doesn’t just come in off the street and run the Boston Marathon. Neither should you just expect to come in and implement the ways to increase your vertical jump without any other training involved. As an aside, while researching ways to increase your vertical jump, the best resource I found was over at Vert Shock.  I have written a large review about this product here.

Tighten Those Laces And Get Your Shoeware Ready

If you want to increase your vertical jump, then take your shoes seriously. Obviously you’re not going to wear a pair of Sanuks while you’re playing basketball, that would be suicide. Simple enough, get yourself a good pair of high tops. You don’t have to invest in a pair of Kobe shoes, but a good pair of basketball shoes is essential. Some players have good shoes, but they leave their laces semi-loose. This is counter intuitive. Tighten those laces. It’s nearly impossible to implement the ways to increase your vertical jump when your laces are half loose. When your laces are tight, they help support your ankles while you are running. You’ll notice your feet won’t slosh around when your laces are tight, thus giving you greater jumping power. Nuff said about the shoes. After all, this isn’t a Nike commercial.

Another one of the cool ways to increase your vertical is by stretching a bit with the foam roller.  I know what you’re thinking.  You just want to increase your vertical. You’re not interested in the lame details. Well…the truth is this.  If you are serious about finding ways to increase your vertical jump, then you have to start with the basics. Even Michael Jordan practiced free throw shooting for hours before a game. (There’s a lesson there if you want to pay attention to it).
Back to the rolling foam technique. You’ve probably seen these things at the gym or at your local sports store. They are about 4 feet wide and about 20 inches around.  All you do is put it under the small of your back and roll back and forth and side to side. Then use it for your glutes, hamstrings and calves. It’s a great stretch and you’ll feel a lot better after you do it. So what does this have to do with the ways to increase your vertical jump? A lot. The science behind this technique is the fact that it improves your muscle tissue and increases your overall mobility. So add this to your workout routine.

Ways To Increase Your Vertical Jump With Warm-Up Exercises

Below is a sample warm-up routine you can incorporate into your ways to increase your vertical jump regimen.
High Knees                                                                             20 ground contacts
Kick Butts                                                                               20 ground contacts
Karaoke                                                                                  20 ground contacts
Front Leg Swings                                                                   15 swings X 2
Side-Side Leg Swings                                                             15 swings X 2
Glute Bridges                                                                         12 bridges
Toe Touch To Glute Squeeze                                                 10 X 2
Walking Lunges With A Twist Toward Forward Knee         10 X 2
Butt To Ground Body Squat                                                   10 X 2
Ankle Roll                                                                              30 seconds each ankle
Arm Swing Front To Back                                                     15 X 2
Jump Rope                                                                              3 sets of 20 seconds/max rep

Ways To Increase Your Vertical Jump And Your Approach

The speed of your approach is essential to the ways to increase your vertical jump. You see, so many people do a running head start, then stop and jump just before they get to the rim. This is counter productive. Other people run so fast they can’t even plant their foot properly. Again, counter productive. If you are running so fast that your approach just falls apart…then slow it down a little. The right speed will yield a higher jump. When it comes to ways to increase your vertical jump, don’t fall flat on your approach. Practice it religiously.

The Penultimate Step Is Crucial When It Comes To Ways To Increase Your Vertical Jump

The penultimate step is the 2nd to last step before the jump. This approach is used heavily in track and field events. Which is why it’s essential to understand this in your search for ways to increase your vertical jump. What happens here is that 2nd to last step is strategically placed. Watch professional basketball players during a dunk contest. It looks like their steps are methodical. That’s because they are. That penultimate step will be the spring board for increasing your vertical.

Improving Your Form Is One Of The Best Ways To Increase Your Vertical Jump Now

Proper form and alignment not only will prevent injury, but it also power and energy to flow through your body efficiently. Of all the ways to increase your vertical jump, this one is probably the most effective.  Here are the details.
Your toes and knees should point the same direction.
Just before your foot hits the floor, your toe should be pointed upward.
Focus on the velocity of the movement.  (See yourself doing it)
Your arms, core and legs should be moving upward at the same time.
If you lean forward too far, it slows down your momentum and sabotages your leaping efforts.  Lean your chest only slightly forward.  The line from your head should be nearly straight going down to your knees.  Sounds tricky at first, but you can do it.
There are other ways to increase your vertical jump, but this method is probably the best.  Since it is one of the most difficult ways to increase your vertical jump, I have included a video that walks you through it a litter better.

High Vertical Jump

Tricky Ways To Increase Your Vertical Jump

There are ways to increase your vertical jump by “tricking” your brain. It sounds silly, but here’s how it works. Lift heavy weights (if you don’t already). You see, when you lift heavy weight explosively this tells your brain to send more muscles to that area of your body and send stronger neural signal. Can you see how you can use this in your ways to increase your vertical jump regimen? If not, let me explain.

Lifting heavy weights conditions your brain to sending signals to send more muscles where needed. Now, when you leap your brain sends those same neuro signals and tells your body to expand those muscles at a greater pace, thus increasing your vertical leap.

A great exercise to include in your ways to increase your vertical jump regimen would be jumping squats instead of regular squats. Try it next time, you’ll see the results for yourself. I’ll post more ways to increase your vertical jump on my next post. However, until then read my review for Vert Shock, a jump training program that gives guarenteed results. I have used this program myself and can now jump much, much higher


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Raise Your Vertical Jump

How to Raise Your Vertical Jump

While being a good basketball or volleyball player, you may still feel that something is missing. The ability to raise your vertical jump to dunk or deliver high blocks would just be the cherry on top of an ice cream. People tend to think that it’s all about genetics and they don’t even bother thinking about jumping higher.

I’m gonna have to break it down to you… It’s not all about the genetics. Genetics only play a role in the beginning. Some people have an advantage over another, but in the end, almost everybody starts off equal.

I’m glad you had the courage to investigate further into the topic (or at least, I hope you do considering you are reading this post), because you are going to find out some interesting things about raising your vertical jump. Your vertical jump or the ability to push yourself horizontally (read: sprint) all comes down to one thing – the explosive strength. Explosive strength itself comes from your muscle reflexes. Obviously there are some other factors like the strength balance and proportions of your body BUT, that jump reflex matters the most.

Now the question is, how to improve the performance of that jump reflex? There are many many different exercises, but they are all basically the same. Maybe you have seen those African tribes that bounce/jump around, in fact, they jump really high. I will tell you exactly why they have such a great vertical jump later in this post.

The question remains, how to train that jump reflex we talked about? Well, I don’t think that there is a best way to do it, but I can tell you how it works and throw in some great exercises that I use to raise my vertical jump.

The jump reflex is all about the speed of contracting the muscles that trigger when you are about to push yourself towards the sky.

People are being mislead by the opinion that doing exercises like squats for example, will help them raise their vertical jump. It will of course improve a little, but not very much. It will improve your ability to squat better, not jump higher – now that I said that out loud it sounds kinda obvious, right?

Squatting will improve your ability to squat better, not jump higher.

If you want to increase any of your physical abilities, doesn’t matter whether it’s vertical jumping or weight lifting, you need to use resistance. The type of resistance varies in different fields of sport. In weight lifting, it’s obviously weights themselves, but what kind of resistance is used in vertical jump training? Let’s say that you are standing on a spot, not moving or anything, and you jump up as high as you can – no resistance, just a regular jump. Now let’s say that you are falling from a small platform and you try to jump right on the impact – The inertia that came from the fall is your resistance in this case.

So, now we need to put those statements into exercises and those exercises into workouts AND those workouts into training schedules.
Let’s start off with some great exercises to raise your vertical jump and improve your jump reflex.

Jump Reflex Exercise #1

Find something that is atleast 50cm high and tolerates your bodyweight. Now you what you’re going to do is simple: First you need to stand on the object you found, then jump off, and now right when you hit the ground, try to jump as high as possible, as fast as possible. If you land, then slowly squat down and take a huge swing with your arms… it’s just not how it works. You need to “bounce” back up when you land without bending your knees very low.

Jump Reflex Exercise #1

For this exercise you need two objects that you can jump between. Both should be at least 30cm – 40cm. You start off like before, but this time you use only one leg. The principles are exactly the same. You need to bounce explosively.

Now those two exercises, if done right, can alone add a up to five inches to your vertical, over a couple of months. If however you feel you want to raise your vertical jump faster, I suggest you check out my review for Vert Shock, a vertical jump training program I highly recommend. I used this myself to increase my jumping height and it was simply amazing.

You need to know that those exercises are for training your muscle reflex. You probably wont feel very much exhaustion in your legs after those exercises and the fact is that, you don’t have to. You don’t have to always be totally worn off after training. A workout should consist of 2 – 3 sets each and 5 – 7 repetitions each set. If you also go to gym or train your legs with any other possible method, then leave those 2 exercises until the end of the workout.

This workout should be done twice or three times per week. If you are an advanced athlete and have somekind of proffessional knowledge, you can modify this yourself.

Remember I was talking about those African tribes that bounce around? Well now you know why they bounce so high. Their movement consists of great inertial resistance and a nice “bounce”. They train their muscle reflex in one of the best ways possible, although they are totally freakin’ unaware of that themselves.
Jump Reflex

I guess I’m gonna have to pull it together for now. Now remember, to raise your vertical jump it’s important to train your jump reflex. Bounce with a 55 – 60 degree knee bend maximum. If you go any lower, it’s gonna turn into a jump squat.

If you have already been training vertical jump before, you are probably stuck with your improvements. Don’t worry, it happens with everybody as your body just gets used to your workouts and doesn’t see a reason to improve it’s performance. Fortunately for you, there are a couple of training programs out there. I personally especially recommend Vert Shock. I used this program myself and it has improved my basketball game immensely. Vert Shock raised my vertical jump by 11 inches(!!) and I can now dunk easily

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Tips On How To Increase Vertical Jump To Dunk

7 Tips On How To Increase Vertical Jump To Dunk

If you want to be the guy on the court who can dunk the ball and score the most points, then you need to learn some ways on how to increase your vertical jump to dunk. To be frank, there are ways to increase your vertical jump that work very well. However, there are other folks out there that teach ways to increase your vertical jump that simply don’t work. Like you, I grew tired of the millions of pages online about ways to increase your vertical that simply taught the wrong methods.  So I put this blog together. This post will show you 7 ways to increase your vertical jump that are tried and true. The same ones that the star athletes use. So let’s get going.

Tips On How To Increase Vertical Jump To Dunk #1

What does and NBA star have that you don’t? (Besides money, fame, women, prestige and the ultimate lifestyle) Just a little humor there. But seriously, the NBA star has confidence. He’s confident in his ability to slam dunk the ball at will.  And if you’re looking into how to increase your vertical jump to dunk…then being confident in your ability is your very first step. The most powerful muscle your body is your brain so use it to your advantage.

There’s an old quote that goes: “If you’re going to do something, do it right or not at all.” So that being said, it all starts with your confidence. One of the best ways to increase your vertical jump is by believing you can do it. Leave doubts behind.

Tips On How To Increase Vertical Jump To Dunk #2

Get To Work. If you are pondering different ways to increase your vertical jump… Therein lies the problem. Pondering won’t increase your vertical. Practice will! Make a commitment to yourself that you are going to increase your vertical at any cost. Failure is not an option. Make out a journal and log all the times you’ve worked on ways to increase your vertical jump. At the end of the week, track your results and see how often you’ve been working on this.

Work smarter, not harder. The reward is not bigger for the person who took the long way to success. Basically, you can work your tail off trying to figure out ways to increase your vertical jump to dunk, but why not study some people who’ve done it already. Invest in a program that teaches you specific ways to increase your vertical jump. The blogs you read are cool, but a program is better.

increase your vertical

Tips On How To Increase Vertical Jump To Dunk #3

Ensure proper recovery after your workouts. Train hard. Eat right. Your training is only as strong as its weakest link. If you train hard but fail to rest and eat proper, then it’ll be all for nothing. Do you think Michael Jordon would spend all day training then go home and eat bonbons and watch the Simpsons? I highly doubt it. Every successful athlete has a rigorous workout schedule and a highly effective recovery period. Since you are working on ways to increase your vertical jump, you too need to be disciplined in your recovery. Don’t take this lightly. Don’t let a poor recovery hold you back.

Tips On How To Increase Vertical Jump To Dunk #4

Exaggerate your last step to use your lower body effectively before taking the jump. Look at the ways the NBA players jump. That last step before you leap is crucial. Model the pros on this one. They are the ones who can teach you the best ways to improve your vertical jump. If you are not going to model the pros, then at least find a mentor you can study from. If you’ve been searching for ways to increase your vertical jump but have been failing to get results, maybe you should switch up your approach. Study the professionals and find a mentor.

Ways To Increase Your Vertical Jump #5

Another one of the great ways to increase your vertical jump is to increase your flexibility. Flexibility helps create synergy. It will help improve your form, prevent injury and best of all help you increase your vertical.

Put together a stretching routine that will improve your ways to increase your vertical jump. There are a lot of them out there and they should not be too difficult to find on this website.

Tips On How To Increase Vertical Jump To Dunk #6

Explosiveness is as important as flexibility when it comes to ways to increase your vertical jump to dumk. After all, if you don’t have the explosive power when you go to take the leap, you’ll just end up doing a lay up instead of a full fledged dunk. To increase your explosiveness, add jump squats to your work out schedule. There are many exercises that will help improve your ways to increase your vertical jump; however the jump squat is by far the most effective. It’ll help give you that explosive power you need to take the leap.

Tips On How To Increase Vertical Jump To Dunk #7

jump coachFind a mentor or trainer that will help you improve your ways to increase your vertical jump. Look at every sport out there. Tom Brady has a quarter back coach. Manny Ramirez has a batting coach. Kareem Abdul-Jabbar had a basketball coach. What makes you so different? If you are serious about finding ways to increase your vertical jump, then I’d highly recommend finding a mentor. If you can’t find one locally, then you can have a personal coach via online video. If you are struggling to find a coach, check out Vert Pro. This jump training program doesn’t just give you hundreds of resources, but it also puts you in direct contact with Adam Folker, one of the best jump training coaches out there.

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Vertical Jump Programs – The Things That Can Go Wrong


Jump HigheSo to begin with, I have a really, really tall friend. He’s greatly over six feet tall and he has been bugging me to give him vertical jump training advice for a long time. Think of it, being this big and having a great vertical jump would make him pretty much dominate the field. The problem with him is that he has been already doing many vertical jump programs and has been unsuccessful in each of them. So I began to wonder one day, what’s going on? How is it possible that you’re doing vertical jump programs and not seeing ANY results? So I called him up and we decided to meet, sit down and talk about the programs and especially exercises that he has been doing.

I was stunned by what I heard. I mean, I would absolutely understand if the advice he got from the vertical jump programs would have been given by a random gym teacher, who doesn’t really have any specific knowledge, when it comes to vertical jumping and gives him advice from common sense. Basically the program told him to do tremendous amounts of repetitions. And when I say tremenous, I mean not even hundreds, but THOUSANDS. Don’t get me wrong, I’m not saying that you won’t get any results at all. Any kind of training is good training, but it’s dumb to train the inefficient way. It’s hard to explain it like this, but let me try and give you a real life situation here. Imagine if you came to me and asked me, how could you increase your bench press maximum from 150 pounds to 200 pounds and I told you to start doing sets of 50 reps with 80 pounds. Doesn’t make any sense, does it? Sure you would do your high repetition sets and feel your muscles burn and think that must be it. But it’s not the burn that adds to your maximum performance results. That’s exactly the situation with doing huge amounts of repetitions in vertical jump training.

I’ve heard statements that doing high repetition endurance training can actually decrease your explosivene power. I’m not quite sure if I can agree, I can see what is being meant with that. It’s like there’s a certain amount of power and you decide if you put that to your endurance or explosiveness, but you can’t have both of them at the same time. This, but more scientific.

So what ended up happening, was that I explained to my friend how vertical jump works and gave him a couple exercises which concentrate only on explosiveness. No high reps, no burn, only effective explosiveness training. Since then he has been reporting great increase in his vertical jump, what an honor.

So to pull it together, I’d say that any vertical jump coach or training program that tells you to do over a dozen repetitions, doesn’t really know the right principles. If you see stuff like that, you should move on to a new training program or get a new trainer. Keep in mind that low repetitions with high resistance equal explosiveness and high repetitions are the exact opposite. A great vertical jump program I have been working with myself is Vert Pro. You can find my review by clicking on the review page at the top of my website.

Dunk a basketball with vert shock

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