High Jump Plyometrics

Posted on by
Reply

Frequently Asked Questions

  1. QUESTION:
    How can I improve the height that I jump for high jump?
    Right, well in school we are having this competition and I don't want to embarres myself in the high jump...I'm 15, 5ft 8 and my personal best is 1.55m...I would like to get to atleast to 1.70m so are there any techniques or tricks I could use to make myself jump higher and more effienctely?

    • ANSWER:
      In order to jump higher and increase your vertical jump for the high jump, you must do the right exercises and know what you are doing. Many people who want to jump higher train wrong. One of the biggest mistakes guys make in trying to jump higher is they train for endurance and strength only and not for muscle explosion.

      To jump higher, you want to train your body for explosion, which is a combination of strength and quickness. Calf exercise, squats, lunges,and other strength building exercises are important for building strength and jump roping, and running stairs are good for endurance, but to increase your vertical jump, you must also train for muscle explosion, which involves plyometric exercises.

      Plyometrics is where you simulate sports movements and concentrate on simulating jumping movements (explosive motions).
      Plyometric exercises are used to develop your quick twitch muscles, used to increase your explosion.

      Quality of the exercise is MUCH more important than quantity. 5 reps of proper form will get you in the air much higher than 20 reps of poor form. Also, if you want an explosive vertical, you must train that way! Do every exercise as explosively as possible and go for maximum height. You're vertical will improve like you never thought possible if you go for more distance on every jump. This is telling your body that you need to get HIGHER.

      Besides plyometric exercises, there are other important variables involved to maximize your vertical jumping.
      Some includes reducing body fat, proper nutrition, increasing flexibility.

      If serious in learning more, go to http://HowTo-Jump-Higher.com to sign up a free ecourse tips on jumping higher.

  2. QUESTION:
    What muscles do you use in high jump?
    I'm doing high jump this upcoming spring and I want to train this winter. I would like to do strength training over the winter. What are the muscles that will help me jump higher? Please be specific like calves and quads, not just legs. Also, what kind of exercises would I do to tone those muscles?

    • ANSWER:
      Actually you use all of your muscles to high jump.
      If you are going to lift weights then you should do a total body routine and lots of abdominal and core muscle work.
      Plyometrics are good drills to work on the explosive muscular action required to jump high.
      Doing extensions, curls, squats, lunges, cleans, toe raises from a seated and standing position will work the lower body, but you should always do upper as well.
      If you remember you can not jump with just your legs you will be able to train.

  3. QUESTION:
    How can I improve my vertical for High Jump?
    I'm a freshman in high school and my PR is 5'0''. The only other freshman doing high jump cleared 5'2'' once. Are there any exercises that can improve my vertical for the high jump?

    • ANSWER:
      Lift weights, do plyometrics, and improve your technique, it is simple if you have the talent to do it.
      Actually you can improve by getting better form, and increasing your strength.

  4. QUESTION:
    Best way to increase vertical for high jump?
    What is the best way to increase my vertical leap for high jump?

    • ANSWER:
      Dont use ankle weight!
      A combination of leg strength and speed (Power) which is achieved through plyometrics will help you jump higher.
      Check out http://howtojumphigherplyometricexercises.com

  5. QUESTION:
    How do you get better at high jump?
    Track. High jump. Need to get better. Any advice???

    • ANSWER:
      plyometrics!


high jump plyometrics

Drills To Increase Vertical

Posted on by
Reply

Frequently Asked Questions

  1. QUESTION:
    How to increase vertical jump?
    im 5'10, in 8th grade, and one of the better players in my grade. I shoot lights out from behind the arc (95%).im starting high school next year and want to start on varsity next year and i need another deminsion to my game. Unfortunetly i am white. Whenever i try to dunk, my hand only goes to the bottom of the net. Anybody know any drills to increase vertical jump?

    • ANSWER:
      95%? Either your a lying loser or you must not get alot of shots..

  2. QUESTION:
    How to increase my vertical for basketball?
    When I shoot I want to jump higher. So do know any drills for me to increase my vertical? also if you know any more tips on shooting please tell me.

    • ANSWER:
      do exercises to help make your calfs stronger and then do 100 squats a night, it should help a lot. I was able to increase mine by 10 inches

  3. QUESTION:
    How do i get faster and quicker and jump higher?
    Anyone got some drills to increase my vertical and get quicker for basketball? Also if you have any other basketball drills that would be good too. Thanks.

    • ANSWER:
      Running, jump roping, jumping jacks, squats, lunges, squat jumps, calf raises..

      But do ALL of those thing with ankle weights on. They only cost about are wal-mart.

      Good luck.

  4. QUESTION:
    Anybody know a good increase vertical workout?
    I need to increase my vertical jump by doing increase vertical workout. Can I have some information on how to increase vertical jump by having good suggestions for increase vertical workout?

    • ANSWER:
      I know that maybe you are feeling that it is impossible to increase your vertical jump., but I can tell you this can be done.

      First of all remember that training is of utmost importance in an increase vertical workout. But doing the same workouts or drills that you have been usually doing is not going to help you because you are going to obtain the same results.

      Try to train with a team by doing plyometrics and leg workouts. If you are only jumping at 12 inch vertical leap you are doing fine. But you can expect to double that and you can reach this result quickly if you train the right way.

      What gives the best result, run bleachers, squat or jump rope? The answer is that squatting is the best exercise of the three mentioned, even though it’s not a plyometric workout. This exercise builds leg strength. Jumping rope is not recommended because it develops slow twitch muscle. Running stairs is also good but it will begin to develop slow twitch muscles as well.

      Try to also focus on plyometric exercises like box jumps. Try to read more on how to increase vertical workout by going to this link: http://hubpages.com/hub/Jump-Higher-Tips-and-Exercises

  5. QUESTION:
    How can I increase my vertical jump? What is the best way to double my vertical jump? Vertical jump shoes dont?
    Basketball tryouts are in 8 weeks and I want to increase my vertical jump as much as possible. I've tried the vertical jump shoes, but they don't work. I've tried a lot of things, none of them worked. I need something legit.

    • ANSWER:
      There are many ways to naturally increase your vertical jump. Can you double your vertical jump? Yes you can, easily in fact. The vertical jump shoe don't work, that's correct. You can increase your vertical leap as much as you want, as long as you are dedicated. There are many drills, routines, regiments, and practices out there. Pylometrics are good as well is lifting weights. The workouts are good. You have to make sure that if you want to increase your vertical jump, that you do it the right way so you can get the best results. I play d1 so I know what I'm talking about. I used a program after my senior year in high school to increase my vertical leap. I'm a 6'8 SF, so I need that extra athleticism.

      I gained 14 inches on my already 28 inch vertical in 4 weeks. I included the program I used in the source


drills to increase vertical

Workout To Improve Vertical

Posted on by
Reply

Frequently Asked Questions

  1. QUESTION:
    What are some really good workouts to improve your vertical?
    I want to add a couple of inches to my vertical before the basketball season starts back up. I'm about 4 or 5 inches away from dunking, too. I want some workouts that will really improve my vertical in about 3 months.

    • ANSWER:
      You want to ideally strengthen both your slow and fast twitch muscle fibers. Weights are the key for your slow-twitch, so some core work for abdominals will help in support, but mainly squats, lunges (from different angles to help work hip flexor muscles), and calf exercises such as leaper press or box jump. Alternate this with some intensive tai chi or yoga, which will work the fast twitch and help add explosiveness to your game, as well as helping your muscles recover. And remember not to overdo it, your body needs recovery time (at least one day per week!) to repair from exertion. Give yourself 48-72 hours between weightlifting sessions for any individual muscle group. Consider adding liquid multivitamins as a supplement to help with recovery, and if you begin to feel run down, Zinc supplements and megadosing on vitamin C can assist in getting you back to healthy.

  2. QUESTION:
    How to have a higher vertical jump for volleyball?
    I am freshman, 5'4 opposite in volleyball. Even though I'm short, my vertical jump in inches is the highest on my team. When I block, both of my hands reach over the net. But it seems when I go to do my approach to hit, I don't jump nearly as high. Any suggestions on how to fix it? Also, any tips or workouts to improve my vertical jump (make it higher)?

    P.S. I do a 4-step hitting approach.

    • ANSWER:
      Excercise and strengthen your calves. Jumprope and squats.

  3. QUESTION:
    What is the best thing I can do to improve my vertical? Workouts, tips, anything.?
    I'm 14 and have a 32" running jump and a 26" vertical. I can touch the rim, and I'm hoping to be dunking in 6 months. My dad and I have a goal for me to increase my vertical to at least 28" and for my running jump to be 36". What is a good workout and ways to improve my vertical?

    • ANSWER:
      Yes, but plyometrics is the most beneficial for athleticism....Box jumping works great. Plyo squats as well. 2 kinds of muscle types we're talking about here...your slow twitch and your fast twitch....slow twitch have to do with feats of strength, and your fast twitch have to do with your explosiveness and speed....the 2nd is the one you need to improve on. I recommend a weighted vest when you're plyo training. Stretch always, thus keeping both your muscles and tendons healthy...eat proteins as well.
      A jump does NOT start at the calf muscle it ends at the calf muscle, it starts in your Quadriceps and transfers to your Glutes and then your lower hamstrings and finally your calfs....your Quadriceps and Hamstrings are literally 8x the size(and doubly as powerful) of your calf muscles. Genetics/DNA have less to do with this than people think....Gordon Hayward(Utah Jazz Rookie) was said to be less athletic than they wanted him to be....How's this for Genetics...this kid went from a 31" vert to a 39'' vert in LESS THAN 1 YEAR...one footed he gained 4inches on his right foot and 3inches on his left foot. Genetics has something to do with it, but you can always improve yourself without a doubt in my mind.

      This is what the boxes look like: http://www.jumpusa.com/jumpboxes_test.ht…
      Source(s):
      Dot, Physical Therapist and former personal trainer.
      These are a few clips of the exercises you can do that will be optimal for what you need....these are NBA players.. http://www.youtube.com/watch?v=FsULEbviZ…

      http://www.youtube.com/watch?v=F5wT2aPQo…

      http://www.youtube.com/watch?v=Aa1mgMeBc…

      http://www.youtube.com/watch?v=tpMMxlT57…

  4. QUESTION:
    What workout can I do to jump higher for volleyball?
    I play volleyball and need to jump high and hit harder. Any workout that will improve my vertical or make my legs stronger would help. Thank you

    • ANSWER:
      i had the same problem so over the summer so i did squats wall sits, jump rope, jumping on trampolines, a good one is to go outside with a 5 o 10 pound medicine ball, throw it up in the air as high as u can and when u catch it, catch it close to ur body and go down in a squat, u can get those box things and jump up and down. but the trick is whatever you think works best for you, you have to do it consistently and you have to gradually challenge yourself. you will probably be sore the first couple days of your workouts but when that goes away, and you do everything right you will definitely feel and see a difference in your leg muscles. hope this helps, good luck!

  5. QUESTION:
    Whats the best workout to improve vertical jump?
    I'm 14 years old and my vertical jump ATM is 26 inches. I'm looking for the best and fastest possible workout that will improve my jump?

    • ANSWER:
      Plyometrics is the most beneficial for athleticism....Box jumping works great. Plyo squats as well. 2 kinds of muscle types we're talking about here...your slow twitch and your fast twitch....slow twitch have to do with feats of strength, and your fast twitch have to do with your explosiveness and speed....the 2nd is the one you need to improve on. I recommend a weighted vest when you're plyo training. Stretch always, thus keeping both your muscles and tendons healthy...eat proteins as well.
      A jump does NOT start at the calf muscle it ends at the calf muscle, it starts in your Quadriceps and transfers to your Glutes and then your lower hamstrings and finally your calfs....your Quadriceps and Hamstrings are literally 8x the size(and doubly as powerful) of your calf muscles. Genetics/DNA have less to do with this than people think....Gordon Hayward(Utah Jazz Rookie) was said to be less athletic than they wanted him to be....How's this for Genetics...this kid went from a 31" vert to a 39'' vert in LESS THAN 1 YEAR...one footed he gained 4inches on his right foot and 3inches on his left foot. Genetics has something to do with it, but you can always improve yourself without a doubt in my mind.

      This is what the boxes look like: http://www.jumpusa.com/jumpboxes_test.ht…
      Source(s):
      Dot, Physical Therapist and former personal trainer.
      These are a few clips of the exercises you can do that will be optimal for what you need....these are NBA players.. http://www.youtube.com/watch?v=FsULEbviZ…

      http://www.youtube.com/watch?v=F5wT2aPQo…

      http://www.youtube.com/watch?v=Aa1mgMeBc…

      http://www.youtube.com/watch?v=tpMMxlT57…
      Source(s):
      The form is not AS important as muscle development strength and conditioning first and foremost improved muscle physiology and memory = greater and greater athleticism...basic physiology/biology 101. Type this on youtube and then click the video: "Vertical jumping form can increase your vertical 2 - 6 inches now." by freejumptraining


workout to improve vertical

Plyo Box Workouts

Posted on by
Reply

Frequently Asked Questions

  1. QUESTION:
    Do leg presses and calf machines help your vertical?
    I am 15 years old and I play basketball. I am 6'4" and I can dunk off a fastbreak but not off one step. I got a gym membership and they have pretty much everything. My workout on legs contains of this:
    Leg press (200 reps in a burnout style)
    Calf Machine (300 reps)
    Jumprope
    Plyo Boxes.
    If my season starts in 4 months and i do this for the rest of summer and , will i be able to be slamming the ball down soon?

    • ANSWER:
      I am going to assume you are a 2 foot jumper,and probably don't have much strength.

      300 reps and 200 reps isn't going to build strength at all. It will build stamina, which doesn't help much at all with vertical. With your current workout plan, you will probably build more vertical from you jumprope and plyo boxes than the weight lifting.

      Ideally, you should learn how to squat and deadlift heavy, and build from their. Start light to learn mechanics for a couple weeks than add about 5 pounds week.

      If you can't get the mechanics though, leg press heavy and do only about 5-10 reps in a set where the last rep should be hard to complete, and by the last repetition of the last set, should be almost impossible, but it will build strength.

      Calfs are different though, 300 reps might be a bit much, you could probably up the weight more and do a little bit less, but I haven't found a perfect calf workout yet for myself either.

      You also don't have any hamstring workouts which is a big part of jumping, especially off 1 foot. Search hamstring workouts and pick a couple and try to stay withing the 3-5 sets of 5-10 rep range with that.
      (Of course deadlifts can help with hamstring a lot if you do decide to do them)

      Also add in some sprints to do once or twice a week. It is a good hamstring builder, and can help build speed and strength to help dunking.

      Also for your plyometrics, do as many reps as you can to remain within the 90% of maximum energy output. If you do 100 reps of plyos, you won't be doing them full strength and won't be getting full benefit. You will feel the burn, but that will be for muscle durability.

      I know doing anything with only 3-5 sets and 5-10 reps feels like you are barely working out, but it is the best way to do it.

  2. QUESTION:
    How many exercises do I mix with Tabata workouts?
    I want to start doing Tabata workouts. But I do not know how many exercises to mix in with it. Also, do you do all exercises at once or them all in a circuit. For example do I do 8 sets of sprints then 8 sets of pushups or do I do one sprint 1 pushup eight times? Thanks for looking at my question and some help here would be greatly appreciated

    • ANSWER:
      I have been doing Tabata workouts with a trainer friend for a while now. I think you can mix it up however you would like but you do all eight of one exercise then on to the next exercise. We did extra cardio in between each set. Here is what we did... Push-ups, squat jumps, rope, plank, mountain climbers, bosu crunches, plyo boxes, chest press, and curls. After each set of eight we did suicides and sprints in between.

  3. QUESTION:
    Drills and workouts a running back can do?
    I am a wrestler and track athlete in the off season of football. I am a running back and only have the summer for drills and workouts for a running back. I need some tip on how to become a stonger and more elusive back.

    • ANSWER:
      There's some great position specific drills you can do, and mostly as a running back you need to focus on your footwork and explosiveness. Ladders are great for footwork, and so is jumping rope, you want to get that fast twitch muscle fiber developed as much as possible. You need to get used to making lateral cuts and quick start and stop accellerations, so focus on drills that maximize that. As for speed and power here's a good workout program below:

      I posted this in a bunch of other threads but this is a good summer training program for skill players, I used it in college
      This is for DB's WR's LB's and RB's. I don't know about your typical workout routine or what other workouts you do, but I would recommend something like what I did when I played in college (you might be a little young for it):

      Summer schedule:

      weight training
      M/W/F: Big muscle groups: (warm up properly)
      Bench
      Squat
      Dumbell Row
      Romainian Deadlift
      Core work
      Inverted row

      T/Th/S: (warm up properly)
      4 way neck
      Dumbell or Barbell shrugs
      Inverted row
      Back extensions
      Arms (tri's/bi's)
      Forearms (plate pinches, heavy weight holds)

      Running work and plyos:

      MWF:Warm up-
      For the Run on Monday focus on short sprints up a hill concentrating on your form, do the same sets and distances as the Tuesday/Thursday run with no 100 yard sprints and adequate rest between sets
      For Wednesday after you warm up you can do any jogging work
      For Friday Run a longer hill (400 yards if you can find one) 3 times and increase 1 rep per week
      After the runs here’s what we do, not sure how much u can do
      Medicine ball jumps ( just jump forward and throw a medicine ball from your chest as far as you can, you usually land on a mat but a medicine ball toss at a wall will work) 10 total
      Overhead Medicine ball pass ( turn around and squat with a medicine ball between your legs then explode up and throw the ball over your head and backwards) 10 total
      Box Jumps- 10 total
      Single Leg bounds- 5 sets of 6 total steps- push for maximum length in each step
      Double Leg Bounds- 6 sets of 5 total jumps- try to jump as far as you can on each bound watch your knee)

      T/Th/Sat
      10 sets 10 yard position drills (For DB it was varius forms of backpeddle and break) , after each drill do either 10 push ups or 30 sit ups
      8 sets 20 yards with push ups and sit ups
      6 sets 30 yards with push ups and sit ups
      12 80-100 yard runs, focusing on form rather than speed with push ups and sit ups
      Total: 36 runs, 540 sit ups, 180 push ups

      Once again, This is an elite summer training program, ease into it, but it'll make you bigger, faster, stronger. As you get into season you should shift to a different less intensive program for maintenance since you will have practice added to your schedule and will suffer from overtraining.

      My last season in 2009 I was 6'2" 225, 4.6 laser timed, 315 max bench (low for db due to injury), 405 squat.

  4. QUESTION:
    What are some good hockey PLYOMETRIC workouts ?
    What are some good hockey plyo workouts. I have a Russian Box, but i do NOT have just a plain wooden box. Can u give me some good ideas on some plyo workouts to do.

    • ANSWER:
      If you want a good workout program, go to Nike Bauer website; http://www.nikebauer.com/ and click on Training at the top.

      These are exercises that are specifically for hockey players designed by professionals.

  5. QUESTION:
    A good stretching routine to become more flexible?
    Yep.So I am muscle building and boxing/taekwondo and stuff but I don't stretch a lot,just a little in taekwondo.So,what I want is a good routine to strech all my body.

    • ANSWER:
      You need dynamic stretches in the early morning, every morning

      For your workout, you need to do some cardio for a warmup, quickly followed up with more dynamic stretches. Next, do your regular workout.

      After your workout, do some isometric stretches, and finally, a cooldown. After your cooldown, you can do static stretches.

      Do not do static stretches, like butterflies or splits; or do ballistic stretches, like leg swings; or partner-assisted (or machine-assisted) stretches BEFORE a workout. They will hurt you, sometimes permanently. If nothing else, you will never see improvement.

      Since you are weightlifting, you will also find your techniques labored - you get tired real fast. If you want to weightlift, you should also do some plyometric exercises to, because you need explosive power in your techniques. This gives you power, as well as helps stave off fatigue.

      Dynamic stretches involve lifting your leg in 3 or 4 sets of about 10-12 reps. Do this to the side, the front, and to both obliques (10:00 and 2:00 positions) for both legs.

      At the end of a dynamic stretch session, you will have lifted your leg 3 sets * 10 reps * 4 directions, or 120 times each leg.

      For plyometric exercises, you would do upper body plyo and lower body plyo. For upper body, clapping pushups are the easiest (do 3 sets of 10 reps); also, doing as many as you can in a minute is also good (do 3 sets with 2 min rest in between each set).

      For lower body plyo, jumping up and down as high as you can go FROM A DEEP SQUAT position, and as many as you can in a minute, is the key. Do 3 sets here, with a 2 minute rest in between.

      As you may know from weightlifting, you need to rest the worked out muscles for at least a day, so be sure to factor this in with plyometrics.


plyo box workouts

Plyo Box Exercises

Posted on by
Reply

Frequently Asked Questions

  1. QUESTION:
    What exercises should I do to imporve my endurance and strength?
    I am a High and Long Jumper for winter and spring track and i want to kno what would be some exercises to jump higher and farther. And maybe a good routine to use to get ready for it.

    • ANSWER:
      1. Approach work, approach work, approach work.....
      2. Short run jumps- 6 to 10 strides
      3. Short run jumps to a raised take-off. 6 to 10 strides to a box will elevate the jumper and allow for flight technique work. Landing in the vault or high jump pit is excellent for this drill.
      4. Pop-ups- short run emphasizing the take-off action and the vertical impulse. This is also a great drill to work on the slide landing technique.
      5. Low hurdles with a one step (two support) recovery-Jumper goes over the hurdle with the emphasis on the vertical component. When he/she lands, think: "one... TWO". Concentrate on the short radius movements and the vertical impulse.
      6. Plyometrics. Speed plyos, depth plyos, rhythm plyos.
      7. Full run jumps- These are important to put the whole package together. They are especially important to the newcomer to the event. Athletes can only be expected to do a very few repetitions of this kind of drilling.

  2. QUESTION:
    How many exercises do I mix with Tabata workouts?
    I want to start doing Tabata workouts. But I do not know how many exercises to mix in with it. Also, do you do all exercises at once or them all in a circuit. For example do I do 8 sets of sprints then 8 sets of pushups or do I do one sprint 1 pushup eight times? Thanks for looking at my question and some help here would be greatly appreciated

    • ANSWER:
      I have been doing Tabata workouts with a trainer friend for a while now. I think you can mix it up however you would like but you do all eight of one exercise then on to the next exercise. We did extra cardio in between each set. Here is what we did... Push-ups, squat jumps, rope, plank, mountain climbers, bosu crunches, plyo boxes, chest press, and curls. After each set of eight we did suicides and sprints in between.

  3. QUESTION:
    anyone know any really good vertical jump drills for basketball. i want to do dunk?
    I tried air alert but they give too many reps and I did it till week 11 and it didn't help me that much. And if anyone says plyometric exercises I don't have a plyo box to jump on so is there any other drills

    • ANSWER:
      Start off by doing 10 sets of 20 calf raises then work your way up every week. Also squats, lunges, and step ups give you strength and power. But you also need to be explosive. This is where plyos come in. Btw u don't really need a box to do plyos. You can do tuck jumps, squat jumps, burn outs, and many other plyo exercises. Remember, when doing Plyos, make sure you jump as high as you can as fast as you can. Be explosive! You need to have a strong core and upper body if u want to dunk so don't just focus on legs. Make sure you let your body rest. Thats very crucial to your body! Make sure your bodyfat count is low and get proper nutrition! Stick wit it and you'll jam!

  4. QUESTION:
    How to increase vertical leap through gym?
    Hi everyone :) . I Am planning to work out this summer focusing on my vertical leap. So what equipment and techniques should i use in the gym? To increase my vertical leap. I Have been doing jumping exercises from inside hoops website which is a good start for me since ill be starting to go in the gym this summer. Thanks!
    Im a Male
    And my height is 5'11

    • ANSWER:
      Plyometrics is the most beneficial for athleticism....Box jumping works great. Plyo squats as well. 2 kinds of muscle types we're talking about here...your slow twitch and your fast twitch....slow twitch have to do with feats of strength, and your fast twitch have to do with your explosiveness and speed....the 2nd is the one you need to improve on. I recommend a weighted vest when you're plyo training. Stretch always, thus keeping both your muscles and tendons healthy...eat proteins as well.
      A jump does NOT start at the calve muscle it ends at the calve muscle, it starts in your Quadriceps and transfers to your Glutes and then your lower hamstrings and finally your calves....your Quadriceps and Hamstrings are literally 8x the size(and doubly as powerful) of your calve muscles. Genetics/DNA have less to do with this than people think....Gordon Hayward(Utah Jazz Rookie) was said to be less athletic than they wanted him to be....How's this for Genetics...this kid went from a 31" vert to a 39'' vert in LESS THAN 1 YEAR...one footed he gained 4inches on his right foot and 3inches on his left foot. Genetics has something to do with it, but you can always improve yourself without a doubt in my mind.

      This is what the boxes look like: http://www.jumpusa.com/jumpboxes_test.ht…

  5. QUESTION:
    What's the best way to improve my vertical jump?
    I play beach volleyball on the weekends, but I am short and cannot jump above the net. What are some exercises I could do in the gym to improve my vertical? (I can't make it to the beach on the weekdays.)

    • ANSWER:
      plyos plyos plyos! Jump boxes are great! When you are jumping in volleyball, the 3 main muscles you are using are your quads, hamstrings, and glutes (butt). Repetition of these muscles creates a muscle memory and your body will start adjusting to that. Do not jump off your calves, you don't get as much vertical. It's all in the quads, hammys, butt, and your core!


plyo box exercises

Basketball Plyometrics Exercises

Posted on by
Reply

Frequently Asked Questions

  1. QUESTION:
    What kind of exercises/workouts can I do to build my vertical?
    I need maybe the top 5 workouts to do, that will build my vertical (in Basketball) as much as possible. I just need leg strength workouts to be able to dunk. Im working out all season and off season so time is not a constraint however, it cant take 1 year. I'm trying to be able to dunk on a 10 foot, or even 12 foot goal. I just need the workout, and how fast/many reps I need to do.

    • ANSWER:
      I play ball professionally overseas and I decided to start a youtube channel and give free tips and stuff out. You can check it out here http://youtube.com/hoophonor

      I have a 4 week vertical leap workout on there that should get you a few inches. When training your vert you need to remember this: strength x speed = force. If you have very strong legs (can squat alot) you need to focus on your speed that your muscles can fire and should be focusing on Plyometrics. If the opposite is true you need to train your squat. But yea, I have a whole workout on the youtube channel you just go to the Vertical Leap playlist.

      As for your on court skills (which are way more important than jumping a few inches higher)...

      I have created some great workouts that you can print out and take to the gym with you for FREE. you can go and get those here:

      http://www.hoophonor.com

  2. QUESTION:
    Can someone give me a good workout routine for a new basketball player?
    My highschool basketball coaches are encouraging me to try out for basketball next year because im 6'3.
    Can someone give me a good workout routine that will make me faster, smarter,stronger,get my stamina up,and my ball handling up.

    • ANSWER:
      There are several good workouts available for a beginning basketball player like yourself. Basic running exercises can make you faster, but the quickness you'll need comes naturally (either you have it or don't). You gain basketball smarts and a higher IQ by physically playing in game situations. Here's a website that shows the elements of basketball IQ = http://cmapspublic3.ihmc.us/rid=1171289360649_1941627178_149/Basketball%20IQ.cmap
      You can get stronger by just working out with your team (my coach takes us to the weight room 2-3 times per weak). As far as stamina, there are great exercises. I like running up hill, running flat ground with ankle weights, or running in the sand (hardest one). For ball handling, you can start by taking a ball where ever you go. When I first started I always was dribbling a ball (7 yrs. old) now I have sufficient handles. Other good exercises are dribbling between cones, rotating the ball around your hips or head, and lacing the ball between your legs. There are lots of websites which can get you started on ball handling. You should be able to dunk at 6'3" but if you want to increase your hops I suggest starting a plyometrics program.

  3. QUESTION:
    How can I increase my vertical leap in Basketball ?
    How can I jump higher in basketball ? I'm 11 years old and 5'3" and I have a vertical jump of 21 inches and I want to jump higher.Can anyone give me some tips on how can I gain some inches in my jump ?

    • ANSWER:
      look up some exercises on something called plyometrics. its like stuff that makes you get a lot more power. i know your only 11, im 16 but when i was your age i did a lot of exercises for strength and you need strength to jump higher. ok now im rambling on haha. what you need is a mix of speed and strength. that creates power and helps you jump higher. but yeah just jumping around DOES actually help, but obviously there are a lot better ways to do this

  4. QUESTION:
    Is the hamstrings responsible for majority of a basketball player's vertical jump performance?
    I recently started working out, and I added leg curls to my workout for my legs. I already know about Plyometrics, been there done that. I'm doing strength training now and well has anyone's vertical increased from doing leg curls? They strengthen the hamstrings. This is the muscle involved with the takeoff right?

    • ANSWER:
      It's going to depend on what type of jumper you are. People don't pay enough attention to the fact that 2 foot power jumpers and one foot leapers use two totally different sets of biomechanics to accomplish the same goal. The hamstrings will be used extensively in the plant and transition phase of a single leg jump and so will inline pelvic/spine stability or "lock" The role of the hamstrings will not be so prevalent two leg vertical jump as the major driving factors will be quads, glutes, calves, and the back. If you understand which muscles push and which muscles pull, the looking at the joint angles throughout the movement will tell you which muscle groups are activated and also the degree of activation. Super setting EXPLOSIVE hamstring curls and quad extensions will help add improve jump and speed. They should be exercises that are added in mid power phase and not during a strength building phase. Right now in a strength phase you should be sticking to olympic lifts, high weight 90%+ of your 1 rep max, high set count, and low reps between 1 and 5.

      Jump 20 inches higher in 10 weeks:
      http://www.program51.com

  5. QUESTION:
    I'm 14 is doing plyometrics 2 times a week and weight lifting 2 times a week enough to increase my vertical?
    So last week I started a routine in which I do plyometrics (jumping exercises) 2 times a week for short, intense bursts for around 15 minutes and then I also weight lift 2 times a week making every move explosive and lifting heavier than average. If I continue this for 3-4 months will I see an increase in my vertical jumP?

    • ANSWER:
      My advice to you is to stop doing plyometrics. There are very bad for you knees, and at 14 I'm sure the last thing you want is bad knees. Keep on lifting, make sure you are including squats and deadlifts in your routine and increasing weights every week. If you do that you will increase your vertical guaranteed. Plyometrics doesn't really make you jump higher, it makes you jump high EASIER, so you should do plyometrics when you think that your legs and knees are strong enough. Don't do them this early, I made that mistake and I got injured. Lift weight and make sure that you have a strong core and that when you play basketball you jump at your highest everytime.


basketball plyometrics exercises

Improve Your Jumping Ability

Posted on by
Reply

Frequently Asked Questions

  1. QUESTION:
    What can i do to increase my jumping ability or jump higher?
    I am a 5'11 small foward and i can grab the rim at 9.5 but i cant dunk What can i do to improve my jumping ability

    • ANSWER:
      run up and down stairs on your tip toes to exercise your calfs to be able to jump higher

  2. QUESTION:
    what can i do to improve my basketball skills and improve my jumping?
    I have basketball try outs in 4 weeks and i need some advice and tips on improving my basketball dribbling, shooting, and defense skills and how to improve my jumping ability.

    • ANSWER:
      when it comes to dribbling i used to do crazy stuff to create muscle memory..

      ie.. i used to run in circles while constantly going around my back, and just using one hand, then switching to the other hand and going in the opposite direction.. kind of hard to explain with words.. also just walk around the court dribbling between your legs without missing a beat, and no extra dribbles.. after awhile it becomes second nature, and when placed into that situation you will just react accordingly..

      when it comes to defence just keep in mind that whoever you are guarding cannot go anywhere without his hips.. so keep his hips between you and the goal.. the second is always keep one hand down to try to pick off a cross over dribble(if he is dribbling with his right hand, then your right hand should be lower to try to steal the cross over, with your left hand higher to try and pick off the pass)

      shooting is the easiest.. practice practice practice.. i used to shoot about 100 layups in a row everytime before i went home.. 50 on each side using the proper hand.. i would also shoot about 100 freethrows, 10 at a time throughout the time i was there.. when it comes to range you don't want to create bad habits, so you want to work on that before you get tired.. find your range, then add more too it, slowly but don't try to force it..

      jumping is over rated.. if you just want to dunk, thats fine.. everyone at some point wants to dunk, but in a team sport where there are not alot of fast breaks how often will you get the chance.. i was the leading scorer on every team i ever played, and hated shooting.. if you really want to dunk its not just building strength.. let your heels hang off a step or curb and then work out like that.. push yourself up with just your toes, repeatedly ofcourse.. its the same basic concept of them dunk shoes..

  3. QUESTION:
    what is the best way to improve my game, specifically getting a quicker,more explosive first step to the hoop?
    Any specific work out I should be doing to improve this aspect of my game? i'm 33 and in pretty good shape,but nothing like when I was in high school. Also, any tips for ol' timers like to improve jumping ability?

    • ANSWER:
      www.otterbasketball.com

      Jason Otter. Explosive dribbling workout. Type in Jason Otter on YouTube

  4. QUESTION:
    I want to improve on my speed and jumping abilities?
    What exercises should I perform to improve my speed and jumping ability. What machines should I use? Also, how many reps should I do a day?

    • ANSWER:
      Jumping and running are all about the Butt muscles AKA the gluts:

      Standing Kick backs,Bent Kick, Pelvic lifts Crosses are a few no-equipment exercises, but the best exercises are found with gym equipment. I recommend joining a gym to discover which ones give you the results you like and from there you can get a membership, buy the equipment or continue with the non-equipment exercises.

  5. QUESTION:
    i wish i could dunk, do anyone know good exercises to improve jumping ability?
    im 5^3 and i can dunk on a 9 foot rim do you know any exercises that improve jumping ability.

    • ANSWER:
      jumping jacks, because you do a bunch of jumps in a row and makes your leg stronger. do a bunch everyday and youll get better


improve your jumping ability

Vertical Leap Workout Plan

Posted on by
Reply

The world is full of competition and to sustain in this competition we must be physically fit. To keep yourself ready for continuous 12 hour work, your mind and body both must be strong enough to stand against the stress. To get this fitness what you require is daily workout. It is not possible for every one of us to get into gym for fitness. Thus, Beachbody has introduced 2 different workout plans. One of them is Insanity and another one is P90x. Both courses go in different directions and have their own merits. One deal with weight exercise while another deals with cardio.

Insanity is designed for them who want become slim in 60 days. You go through various plyometric and abs excercises through 10 different workouts. These workouts are designed in a fashion that you get very small interval in between of workouts. To take minimum break while stretching your body by maximum training is the secret of Insanity. Trainer Shaun T guides you through various exercises that removes liters of sweat from body. You consume lot amount of water while performing these workouts. After 15 days of hard training, you start feeling fitness inside you which also affects your confidence. This fitness program concentrates more on cardio and allows you to be in a shape you always wanted to.

P90x is a 90-days fitness program specially designed for lean muscles. It almost covers everything from yoga to stretch required for chest and back muscles. It has 12 different workouts which are carried out with the help of equipments. As equippments are used in it, P90x consumes more physical space than Insanity. A pull-up bar, dumpbell set and resistant bar are must when you are excersicing on P90x. It follows a very simple law of Muscle confusion which never allows your muscle gets used to with same workout. Trainer Tony Harton puts you through a long course of lots of push ups, pull ups and strengthening exercises.

If you are fond of weights, P90x is designed for you but you want to overcome cardiac disorders along with the fitness, you must choose Insanity. No matter what you chose, what matters is the fitness. These training DVDs are available on various online shopping portals.

Frequently Asked Questions

  1. QUESTION:
    I need a solid vertical jump workout, can someone help?
    I'm looking to increase my vertical jump and need a solid workout plan that I can use to do so. Please don't suggest to me any paid programs or books because I know with time and dedication you can increase your vertical leap without paying 0 for some stupid program.

    I'm looking for a workout plan that I can do 3-4 times a week and for about 30-45 minutes per workout. Any suggestions?
    A detailed workout plan would be great

    • ANSWER:
      Squats and Situps.

  2. QUESTION:
    How do I improve my vertical leap?
    I would like to add 6 inches to my vertical leap I am currently at 27 inches. I know dead lifting can help but, I don't have access to such equipment. What about jump roping? How much would it add and what kind of routine would I need to go on to get improvements?

    • ANSWER:
      To increase you vertical, combine weight training with plyometrics!

      Most think vertical leap is only about raw leg power. It's mainly that, but you also need arm strength (10% of jumping comes from arms) and a strong core (abs).

      This way (my way) is a great way to healthily increase your vertical jump...You do alot of weights and plyometrics, but also give them enough time for new muscles to develop. This is also a very natural way...no secrets or anything, just straight work and determination ;)

      This is sort of a summer workout plan I devised for myself because that would mean that I'm not in the middle of any sports, like Basketball. You can do this if you're not in the middle of any sports right now.

      So here's how you would sort of do this:

      Day 1 (Weight lifting):

      Quads leg lifting (Sets x Reps)
      Lunges with Weights (Sets x Reps)
      Lateral Pull Downs (Sets x Reps)
      Standing Toe Raises (Sets x Reps)
      Squats (Sets x Reps)
      Crunches (Sets x Reps)

      For the sets and reps, you should try them out and see which fits you best...for me right now, it's 3 sets of 6 reps each, and will increase the # of reps in 2 weeks.. For crunches, figure out the maximum # you can comfortably do, then split that up into sets and reps. For me, it's about 80 crunches per day, so my crunches for today would be (4 x 20)<---80 crunches total.

      Day 2:
      You need to rest this day...let the new muscles you trained yesterday have time to grow in. You don't want to train on this day because your muscles may still be sore. Even if you don't feel tired, trust me, your muscles need so much time to recover.

      Day 3:
      Plyometrics!

      Look on this great website for plyometric excercises: http://www.sport-fitness-advisor.com/plyometricexercises.html

      Choose about 3 plyometric excercises to do today, and do each for about 30 seconds with 3 repetitions each. Between each repetition and set, rest for about 2 minutes before continuing. Yo almost want your muscles to be fully ready before continuing.

      Day 4:
      Rest! Plyometrics are really intense, and your muscles need alot of time to recover and develop, so give them that time for that today...

      Day 5:
      Today's kind of a mix, so you can mix it up with your excercises, but don't do too many things.

      Standing Toe Raises (Set x Reps)
      Crunches (Sets x Reps)
      Quads Leg Lifting (Sets x Reps)
      Free-weight Lifting (Your choice)

      Day 6 and 7:
      Take a nice break from weights and plyo's! Play a fun game of basketball to enjoy yourself from all the weights and plyo's ;)

      This workout I developed is basically a thing you do each week, and as you get more comfortable with it, you increase the number of sets and repetitions you do.

      Whilst in the midst of this whole training, don't forget to practice natural jumping, ocassionally, like the way you would jump for a rebound in basketball. This will make sure that your body doesn't forget the natural movement of jumping (When it comes in use for basketball!!)

  3. QUESTION:
    Best way to gain vertical leap?
    At home there is a garage, what activities should be done to improve my vertical leap, at which will not require me additional equipments.

    In the garage there is Basketballs, 10lb dumbbell, 3lb ankle weights, pull up bar, basketball hoop, jump rope, scooter, bike, 30lbs stretch bands, and one of those huge yoga ball.

    With what I have what should be my summer workout plan to increase my vertical leap?

    • ANSWER:
      Take look at this video :http://tr.truveo.com/Best-Way-to-Increase-My-Vertical-Leap/id/1557111716

  4. QUESTION:
    Best way to gain vertical leap?
    At home there is a garage, what activities should be done to improve my vertical leap, at which will not require me additional equipments.

    In the garage there is Basketballs, 10lb dumbbell, 3lb ankle weights, pull up bar, basketball hoop, jump rope, scooter, bike, 30lbs stretch bands, and one of those huge yoga ball.

    With what I have what should be my summer workout plan to increase my vertical leap?

    • ANSWER:
      Take look at this video :http://tr.truveo.com/Best-Way-to-Increase-My-Vertical-Leap/id/1557111716

  5. QUESTION:
    Best way to gain vertical leap?
    At home there is a garage, what activities should be done to improve my vertical leap, at which will not require me additional equipments.

    In the garage there is Basketballs, 10lb dumbbell, 3lb ankle weights, pull up bar, basketball hoop, jump rope, scooter, bike, 30lbs stretch bands, and one of those huge yoga ball.

    With what I have what should be my summer workout plan to increase my vertical leap?

    • ANSWER:
      Take look at this video :http://tr.truveo.com/Best-Way-to-Increase-My-Vertical-Leap/id/1557111716


vertical leap workout plan

Jump Training Workout

Posted on by
Reply

Frequently Asked Questions

  1. QUESTION:
    What is the best food to eat prior to an intensive cardio workout?
    What types of foods can help me get the most out of my workout?

    Protein is best for before a strength training workout, right? But what about just going for a run or jump roping?

    • ANSWER:
      Sugar, sugar, sugar…sugar is energy, in all forms…fructose, lactose, sucrose…

      Quoting you…“Protein is best for before a strength training workout???”
      What, what???
      You will indeed need extra proteins to built more muscle mass. You might get crazy cravings for eggs! Make a bunch or hard boiled eggs and have them as a snack. If you discard the yolk (you can have one yolk sometimes, but not every day, I eat them when eating soft boiled eggs), egg whites are only 17 calories a piece (with more proteins than in the yolk and no fat, with the yolk, it would be 80 calories).
      You can eat your proteins after your weight training session, since you will need them when your muscles are repairing stronger. While doing your strength training, you will mostly need sugars. You do not use a lot of calories while doing strength training (like one calorie per rep) but you will use a lot of calories while repairing stronger and each added pound of muscle mass will need a lot of calories, every day, just for maintenance (35 to 50 calories). You do not get stronger while exercising, you get stronger while resting and repairing stronger.

      The best food to eat prior to aerobics and strength training?…a banana. Only one will give you enough energy for 90 minutes.

      Don’t eat just before exercising or you’ll get nauseous. Wait for one hour because your body considers your stomach function as a priority.
      Let’s say you eat at noon, have a snack at 3pm and dinner at 6pm. Eat a banana at 3pm and exercise at 4 or 5pm, so you can have dinner after your one hour or two hours workout that made you ravenous.

      For aerobics, your body will mostly use your blood sugars for the first 20 minutes, then start using your fat reserves. The lower the intensity, the higher the fat reserves use percentage. If doing more than 2 hours of aerobics, you will need one of those energy drinks to replenish your blood sugar level and keep going.

      For weight training, you will never be able to breathe hard enough to get enough oxygen to your muscles, which is why strength training is NOT a gentle exercise and is not aerobic. It’s anaerobic. During strength training, fat-burning shuts down and your body can only use your blood sugar so you better have a high level of it.

  2. QUESTION:
    When im weightlifting for basketball should i do more uppebody workouts or lowerbody?
    Im a freshman point guard on varsity and im 5 foot 6. Im starting to weightlift. i workout 2 hours a day. I play basketball for 1 and a half hours and run/jump training for 30 min. When i run and do jump training i strengthen my calves and leg muscles. So my legs are already ripped and strong looking. So when i workout should i workout more upperbody or lowerbody? and why?

    • ANSWER:
      OK Here is my opinion.

      I am a 6'0 freshman PG, and I don't lift any weights. I only use my own body weight to get stronger. I do many different push ups that train the upper body and lots of sit ups to maintain and improve core strength. I train my leg strength with step ups, wall squats and calf raises. So my opinion is to not lift until you are slightly older, as this can stunt your growth if done incorrectly.

      So to answer your question I would say you should train both parts so you have overall strength. You need to have a balanced body to succeed in any sport, especially basketball.

  3. QUESTION:
    Why do i have pain in my arches when i jump?
    I'm doing some extensive jump training for my volleyball season, and part of the program includes jumping rope, and after a while the jumping rope causes pain in my arches. My calves, quads, etc never start to burn/feel the workout, rather my arches begin to kill me. What can i do to remedy this/ What is going on?

    • ANSWER:
      Go to a sports store and try on sneakers that have a lot of support in the arch area. That can be your whole problem right there.

  4. QUESTION:
    What is a good workout regime for a basketball guard?
    Right now I'm almost able to dunk consistently if alley-ooped for being 5'8" because of a ton of jump training I've been doing; but my upper body strength and endurance seemed to have deteriorated a little so Im working on my upper body again.

    • ANSWER:
      sprints, and sprinting up stairs

      I have a 36 inch vertical and I'm 5'6

  5. QUESTION:
    How to train for a 1 mile volleyball tryout?
    Hi! I am a 5'11 high school volleyball player hoping to make it onto varsity this fall. On mondays and wednesdays this summer I am doing an intense workout including "jump" training, weights, and running. I have never done well on the mile during fitness tests at school, and I want to prove to my coach that I can make varsity. Any thing I can do to get a good time on the run this august?

    • ANSWER:
      What sort of running are you already doing? If it's only two days a week it won't be great for longer distances; you need to do it a bit more often. However I personally believe the advice to run every day at this point is not good advice; as a relative beginner to running (by the sounds of it) that could cause you some damage and I'm very glad Em won't be getting my daughters to train (sounds like child abuse to me!)

      I asked earlier what running you're already doing as the advice really depends on what you're used to. As a complete beginner (as I was a few weeks ago) the best advice I was given was to do intervals or running then walking. I started off doing 1 minute walk, 1 minute run, then started to increase the running interval length until one day I just walked for 1 minute then ran for 10 or so which covered 1 mile. It's taken a while because, at the start, I was only doing it once a week, doing a bike ride once a week and playing volleyball once a week. As the volleyball season's over I've managed to get running more often and have temporarily dropped the bike ride to try to improve my 1 mile time. I've still a way to go though.

      If you're already able to run a mile but want to improve your speed, then intervals is a good way to do it. In a similar way to the walk/run type of thing organise your running so that you have periods of high and low intensity that is jog for a minute, run fast for a minute and so on, preferably running overall for a bit more than a mile (maybe 3 miles or so). I'm sure that will help you run a mile faster.

      You should do this at least 3 times a week really but, unless you're already used to running a fair amount, I wouldn't recommend doing this on a daily basis (see link below).

      Hope this helps, and good luck.


jump training workout

Explosive Jumping Workouts

Posted on by
Reply

Frequently Asked Questions

  1. QUESTION:
    What kind of workouts can i do to gain explosive jumping??
    I was wondering if anyone could tell me wat kind of workouts i could do to help me gain more explosive jumping.......I heard that explosive jumping will help you gain inches on you Vertical jump.

    Any suggestions??
    already bought air alert....and i heard that it helps with jumping over and over....but not jumping higher....i am looking for things to do to increase my explosion....not any programs...i already kno that i have to work my calfs

    • ANSWER:
      Work on your calf muscles. Also try air alert. Search for it on the web

  2. QUESTION:
    Can you suggest a workout or a circuit that would give me some explosiveness on my legs?
    By explosiveness, I meant quickness on jumping and running, and higher jumping ability.

    I workout 3-4 days each week though the only thing I do for my legs is running, jogging and some other exercises that only improves the legs on a lesser extent so I need some explosiveness on my legs too as I plan to be a marathon runner. I play some basketball too so an explosive jumping ability would be much obliged.

    Thanks. ;)

    • ANSWER:
      If you want explosiveness, I suggest getting a box that's about 2-3 feet tall. Then take a bar and add weight to it if you wish and hold it on your back. With the weight on your back jump up on the box and jump down . Do this until you feel you have sufficiently completed a rep. I also suggest using the leg press machine and doing calf raises. Jumping rope is GREAT, as well.

  3. QUESTION:
    What is a good workout to help my leaping ability?
    I need a couple of thing i can add to my workout that can help me jump higher and be more explosive in my jumps.

    • ANSWER:
      Power or hang cleans can improve your explosiveness and helps to improve your jumping ability. Another is squat jumps, putting a bar (low weight, like 30-40 lbs) on your back, squat down, and jump up. Also, squats obviously strengthen your legs, so try those.

  4. QUESTION:
    How to throw the ball down in basketball?
    I can dunk already in basketball and i am planning on playing for my college team next year and i was wondering if anyone knew how i can get an explosive jump in months or days?

    I am 6 foot 3 inches and i can barley dunk. I need help And do you have any good workouts for gaining muscle

    Here is me dunking....

    http://s772.photobucket.com/albums/yy4/reedleyjv09/?action=view&current=craig.jpg

    • ANSWER:
      calf raises

  5. QUESTION:
    How can I increase my jump height?
    I am pretty tall for my age but I really can't jump. What workouts and stretches can I do to increase my jumping? I play basketball as my main sport and jumping helps a LOT.

    • ANSWER:
      First off, it would be good to know how old you are so we know what the proper exercise recommendations would be.

      You improve your lifts with the mix of the following few things:

      Explosive lifts, particularly Olympic lifts (i.e. Clean & Jerk, Snatch, Deadlift, Squat). Take the time to learn correct form on the lifts before using a lot of weight. They are actually best learned with a broomstick or a light pvc pipe. This is THE BEST way to build explosiveness.

      Plyometrics/Sprinting: This will build a lot of explosiveness but should be entered into slowly as your body needs to become accustomed to this. Box Jumps, Depth Jumps, bounding, dotdrills and many more...additionally, you can do variations to each (sideways, one leg, weighted, etc...). Short sprints of 40m/100m/200m will also build explosiveness.

      Flexibility: This is an underrated portion of jumping. You must have sufficient range of motion and flexibility to jump. Focus on dynamic movements and a little bit of static/partner stretching.

      Diet/Nutrition/habits: You would be amazed at the importance of what you eat, how much you sleep, etc...


explosive jumping workouts