Vertical Jump Drills? Here Are 4 Drills to Get a Massive Vertical

Vertical Jump Drills? Here Are 4 Drills to Get a Massive Vertical

What vertical jump drills are the best to get mad hops? It is true that you can dramatically improve your athleticism...something many athletes aren't aware of.

What does it take to see results?

Simply doing some simple exercises consistently and not giving up. If you don't gain inches in 2-3 weeks--don't fret. Just keep going and you will gain inches.

So what are the best exercises for improving your vertical?

#1) Jumping rope and sprinting

These are great workouts that can be done at any time, and they are excellent for strengthening your fast twitch muscles. Both are very easy and require very little equipment.

#2) Stair running

Running on the stairs using your toes is one of the top ways to get a higher vertical. For this just sprint up the stairs 1 at a time, and then walk down and sprint back up it, this time going 2 stairs at a time.

Then walk back down and start at 1 again. Keep doing this sequence as long as you can go at full speed...and when you feel yourself starting to slow down, stop doing it.

#3) Box jumps

These vertical jump drills are ideal for improving your fast twitch muscles. All you need is something around knee high and that can hold you weight. Then you stand on top of it and step off...and the second you hit the ground, leap back up on it.

#4) Rim jumps

These are also great for working out the fast twitch muscles...for this leap up and touch the rim (or the backboard if you aren't able to touch rim). The very second you hit the ground, spring back up and touch it again.

How often should you exercise?

Make sure you never workout every single day, as this will not allow your muscles enough time to rest, and this will actually make you weaker. Doing high intensity workouts 3-5 days a week is the way to go, as opposed to longer and more frequent low intensity workouts.

Workouts to avoid

Stay away from jogging or other lower intensity workouts. Longer and lower intensity workouts focus on strengthening the slow twitch muscles...and the fast twitch muscles are the ones responsibly for jumping.

The RIGHT WAY to workout

Whatever workout you do, go all out for roughly 8 seconds and then stop and rest. This is because your fast twitch muscles (the ones responsible for jumping) can't perform at their optimum level for any longer than this.

When your workout stretches past this point you are essentially training for endurance...which won't help your athleticism.

Therefore, a good rule of thumb is to do the vertical jump drills as long as you can maintain full speed...and when you feel your performance starting to decline, stop and rest for at least 2-3 minutes.

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Benefits of Vertical Jump Training Other Than Better Hops

Benefits of Vertical Jump Training Other Than Better Hops

Vertical jump training has been a hot topic for a number of years now. The surging popularity of the NBA and college basketball and the spectacular slam dunks seen in nearly every game has created a huge interest in such programs. It seems everyone wants to be able to dunk and new programs seem to be released on a weekly basis. As a result, most people think of vertical jump training in light of basketball.

Benefits for Other Sports Besides Basketball

Basketball players aren't the only athletes interested in vertical jump training. Volleyball players, football players, soccer players, track and field athletes all can benefit from a good vertical jump training program. In fact, athletes in any sport that place a premium on jumping ability and explosive speed can benefit from such training.

The benefits of having a good vertical jump in volleyball is obvious, the ability to play above the net to drive a spike or block an opponent. Football players, particularly receivers know well the benefits of being able to get up. A quarterback that knows his receiver can really jump can throw the ball up high where only his man can get it. Likewise, a great leaper has the same advantage on defense. He can go up higher than his opponent to pick the ball off. Soccer players with superior leaping abilities can have a clear advantage when going up for a header in a crowd. Clearly, vertical jump training can make a huge difference for more than basketball players. And we didn't even discuss baseball players leaping to steal away a home run ball, track and field athletes and more.

Benefits Besides Better Hops

Vertical jump training has benefits for an athlete far beyond simply getting more hops. A good vertical jump training program will combine strength training (weight lifting), flexibility training and speed training to produce a better all around athlete. The will result in more explosive strength, speed and agility as well as leaping ability. The repetitive nature of many jump training exercises produces greater endurance, body control, muscle response time and balance.

Flexibility training, a part of any quality vertical jump training program, will result in an athlete less prone to injury due to increased flexibility and strength. Many vertical jump programs will also teach the proper mechanics of leaping which not only help increase your vertical jump but also help reduce the risk of injury.

Follow the program!

With vertical jump training, it is more important than normal workout routines to follow the program to see the maximum results program. Most programs are trying to do more than simply strengthen your legs so you can jump higher. Without getting overly technical, they are trying to develop stronger muscles with quicker reaction and recovery times. Deviating from the schedule or workout routines can seriously affect your results. Follow the program to the letter to see the best results.

Of course, as with any intense exercise program care must be taken to perform the exercises with proper technique and intensity to avoid injury and to get the maximum benefit from the program. Even the best program can result in injury if they are performed improperly or too frequently. Follow the program.

Listen to your body!

The workouts in most jump training programs are quite intense and there is a lot of debate over the best training techniques and methods. Regardless of which program you use, even if done properly many of these workouts can be hard on your body. There will be a lot of jumping, lifting, stretching and more. Listen to your body!

If you are an athlete, you know the difference between normal workout discomfort and abnormal pain. Pain is a warning from your body that something is not right! Stop your workout until you have had a chance to determine what the problem is and what needs to be done about it.

If you are not an athlete, vertical jump programs are not the place to start. They do require a certain level of strength, flexibility and fitness to start. As with any new exercise program, you should consult with your physician to see if you are up to starting a vertical jump program. This is especially true if you have a history of joint injury or problems as jump training can be particularly hard on the joints.

Which Program to Choose

As mentioned before, there are quite a number of vertical jump training programs out there. However, some have managed to prove themselves effective and have separated themselves from the rest. It is not the goal of this article to push any particular program but to help open your eyes to the additional benefits of leap training other than getting more hops. However, you can visit the Get More Hops! website to read and learn more about vertical jump training theory, techniques and methods as well as learn more about the leading jump training programs.

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Arathi Basin - Face the adversary afore bold start!

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How to Write a Good Introduction For a Story - Starting Slow Vs Diving Right Into the Action

How to Write a Good Introduction For a Story - Starting Slow Vs Diving Right Into the Action

A good introduction for a story is essential, but that first paragraph is often the most difficult part to write. Those first few sentences must lure your reader deeper into the plot. Is it a matter of leading them in gently or grabbing them by the hair and dragging them inside?

As with most aspects of writing, there are no hard and fast rules. Beware of those who tell you there is only one way to produce good writing. There are tried and true methods-and there are certainly some tools of the trade that any writer would be wise to consider, but one of the most exciting things about writing is there is no sure-fire method. But with all this in mind, here are some suggestions as far as the introduction for your story.

Is it good to start slow or dive right in? The answer? It depends. This is like asking if a song should start with a gradual build-up or if it should explode into a wild beat. It depends on the song. It depends on what effect you want. It depends on what the song is about.

If your story is a slice-of-lice, literary effort, then a gentle opening is probably best. When writing for a patient reader-someone who wants to be deep into the moment-you can indulge in the details, establishing the setting with extensive descriptions of the smells and sights. You can dwell on the pensive demeanor of your protagonist as he broods over the icy Atlantic.

However, if your story is meant to create the sensation of movement-through time or space-then diving right into the action is probably best. When writing for an eager reader-someone who is ready for suspense and adventure and does not care what color the house is or what the protagonist is wearing-you should jump in and start moving the story forward. You can start with the frantic intensity of your protagonist as he dives into the icy Atlantic.

Some might argue that literary writing requires a slow progression. The danger here is that your dazzling insight into the details of the moment can end up being pretentious. Your story becomes more about you than the story itself.

Others would argue that standard fiction requires a quick takeoff. The danger here is that your thrilling pace is filled with characters you do not really know anything about-therefore you do not really care if they live or die.

The bottom line is this: it depends on the effect you want. If you want to meet the expectations of the majority, then diving right into the action is more than likely your best weapon of choice. When you are competing with television and movies, if you dally too long at the gate, you will lose your reader.

This leads to at least one strong suggestion. Write a good rough draft of the whole story without worrying too much about the beginning. Once you have got a good feel for what kind of story you have, you can go back and decide what sensation you want your reader to experience when they start to read. Strangely enough, it might very well be that you will find your beginning only when you reach the end.

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Work Out at Home with the SparkPeople Fitness Starter Kit

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