Reactive strength exercises can help you jump higher by what else, but jumping workouts. The goal of this program is to perform movements airborne or by jumping higher. Each exercise and rep focuses on stretching the muscle-tendon complex, which in turn enhances your reactive and reflexive abilities by boosting your capacity to stabilize force, absorb force, and reflexively react to that force. These exercises give you the advantage to build upon the reflective forces that result from the plyometric effect. These workouts are very important for those who want to run faster and jump higher.
Ankle Jumps ? Perform this jumping off the floor in rhythm by just springing your ankles off the ground. While in mid-air, you need to pull your toes toward you. Remember to not let your heels touch the floor. The effectiveness of this workout depends on your capacity to keep your knees locked while jumping and landing on and off the floor. Spend little time affixed on the ground. Do this for 20 reps per set. As time progresses, you will discover that you can jump higher by just using your ankles.
Vertical Jumps ? Of course, one of the best ways to add inches to your vertical is to practice and perform actual jumping activities! You can do this exercise in place of a reactive strength exercise. A good approach is the ?3-steps plus jump? method. Find a high object you can use as a mark to shoot at or a goal. Afterwards, take 3 quick steps, and jump stop. Then, make an attempt to jump up and touch your object goal. Note your progress and try to do a better vertical every time. Do 3 reps with a full effort.
Reverse Hyperextension ? This workout focuses on hip extension. It targets the spinal erectors, hamstrings, and glute muscles. If you don't have a reverse hyper device, you can perform the exercise by doing a back raise or using a glute-ham machine. Apply load by placing chains or ropes attached to weights around your ankles. To start the movement, raise your legs and make sure they are parallel to the ground. You should feel a contraction in your hamstring and glutes at this position. Afterwards, let your legs and the weight fall for about two-thirds the distance. Don't let your legs fall on the ground, gather tension and pull up midway through the descent. This exercise results in a reactive contraction in the hip extensor muscles. Do about 8-15 reps per set.
Remember, you can jump higher even if you're below six feet! Just set your mind to it and follow the mentioned exercises religiously.
And the best thing for me was the learning experience. I learned so much from these world class coaches and here is my chance to share what I learned. I must warn you though: There is a chance you can bang your head on the rim by following these vertical jump tips!
In part 1 of this series I got a chance to share vertical jump training secrets from 3 kettlebell training experts. If you did not read part 1 makes sure to check it because there is a great deal you can learn from these gentlemen.
Next I got chance to grill Jon Hinds, Dave Schmitz and Burke Spencer. They are true gentlemen, world class strength coaches but they too share a unique distinction. They are known in training circles as band training experts and each brings a unique twist to their band training expertise. Dave makes great use of the famous Flex Bands and Jon and Burke are the actually inventors of their band products.
For those that think band training is only for home gym workouts and general fitness tools think again. These gentlemen will teach you that they are excellent tools for maximizing your workouts and have the resume of working with elite pro athletes in many sports to prove it.
1. The big point to drive home is that you need to use a band that adds resistance but not so much that you wreck your form. Band training is meant to be fast so you need to choose an appropriate level of resistance. Dave Schmitz even spoke of the bigger guys being humbled by the use of the heaviest bands. This is certainly not the way to go. Once you can touch the rim with simple medium or even light bands get ready to start dunking and grabbing more rebounds!
2. Another big point these band experts drive home is the importance of proper technique: Remember to jump explosively and land quietly. As Jon Hinds put it: Land like a cat. Other tips to keep in mind are to keep your chest up and butt out, make sure knees track toward the second and big toe and your weight is distributed 50/50 on each side.
3. The great thing I love about bands is you work hard and fast with little resistance (compared to traditional weights).
So to review bands give you the ability to train fast with a resistance heavy enough to make you work harder and improve yet light enough that it does not destroy your form and hurt your progress. Bands are also great to drop in on almost any exercise. They all had slightly different ways of using bands but the premises were very similar. Train fast using movements that will maximize your jumping.
Jon Hinds really drove home another big point. Don't forget to add jumping to increase your jumping ability. You'll be surprised to see how many people forget this! We have many programs that focus on every exercise under the sun except what we are trying to do and that is jump!
Both Tiffany Fitzroy & Virgil Aponte are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Tiffany Fitzroy has sinced written about articles on various topics from Wedding Gowns, Health and Family. If you want to increase your vertical, check out what we have to say about The Vertical Project