7 Simple Exercises to Help You Increase Your Vertical and Jump Higher in 30 Days
Everybody knows that the slam dunk is the most exciting play in basketball. You might not be MJ, Lebron or Kobe, but if you could dunk a basketball, especially during a game, in front a crowd, you're famous! Although genetics does play a role, it doesn't matter what race or nationality you are, if you have the desire to elevate your game, you can do it.
Two muscle groups we are going to concern ourselves with are the quadriceps and calves. Your quads is where power comes from and explosiveness comes from your calves. So let's train these muscles!
These are the 7 exercises
1. Lunges
2. Squats
3. Knee Bends
4. Calf Raises
5. Jump Rope
6. Box Jumps
7. Side to Side Jumps
You will perform this exercises everyday with Sunday being your rest day. Remember to always warm up first before any work out.
Warm up - do some light jumping jacks or run in place for 1 minute
Week 1-2: Monday, Wednesday and Friday - These are our Hardcore Days
Lunges - Do 3 sets of 15 each leg
Squats - Do 3 sets of 15 each
Knee Bends - Do 3 sets of 15 each
Calf Raises - Do 3 sets 20 each - Rest 30 sec before each exercise.
Week 1-2: Tuesday, Thursday and Saturday - Cardio Days
Run 1 mile (if you can - otherwise run as long as you can)
Jump rope for 15 minutes
Do this for two weeks straight. After two weeks, you're legs should be conditioned and strengthened enough to start plyometrics.
Week 3-4 Follow the same exercises from Week 1-2 on Mon, Wed and Fri
For Tues, Thurs and Fri - Same routine but now we will add
Box jumps - Do 2 sets - jump up and down on an elevated platform (like a step or chair) do as many as you can for 1 minute
Side to Side Jumps - Do 2 sets - place a small object like a shoe on the ground. Stand to the left of the shoe. Jump from side to side with one leg as fast as you can for 1 minute.
Rest when needed and stop if you feel pain. Stick to the program and track your progress. You need to be committed and dedicated in order for you to increase your vertical. Don't cheat yourself and don't give up. Just Do It.
There are many different exercises and jump programs to help you jump higher and achieve the results you want. But most of them are crap some will even give you less results. The only jump program that works is the Jump Manual. Check it out at http://www.squidoo.com/how-to-jump-higher-and-increase-your-vertical
Published by Cris Cato
I am just your normal average guy trying to figure out ways of making money online. I normally like to review internet marketing products to let the public know which programs or systems actually do work.... View profile
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