The Program
Step1
Begin every workout by warming up your muscles and then doing extensive leg stretches. Because you'll be building muscle fibers that are used for explosive activities such as jumping, stretching is of the utmost importance.
Step2
Jump rope for its excellent cardiovascular conditioning. This step should never be skipped, as it will be an important contributor to your results.
Step3
Sprint. This builds muscle, which will add to your jumping ability.
Step4
Run stairs on your toes. Start by running up a flight, one step at a time. Walk down and run back up, taking two steps at a time. Repeat as many times as you can manage.
Step5
Do sets of elevated jumps (see the next section).
Step6
Do sets of explosive jumps (see the third section).
Step7
Do sets of double jumps (see the third section).
Step8
Rest your legs at least two days a week. Results will come from sustaining the exercise program, not performing it aggressively for a few weeks and then slacking off.
Elevated Jumps
Step1
Begin by placing a step bench or platform on the ground (many health clubs have a platform for just this purpose).
Step2
Stand on the platform, then jump backward onto the ground, concentrating on landing softly.
Step3
Jump back onto the platform immediately, with a bouncing motion.
Step4
Complete three sets of 10 repetitions. Be very careful when performing this exercise, as there is a potential for injury.
Explosive Leg Jumps and Double Jumps
Step1
Position yourself for an explosive leg jump by facing a secure platform and placing your right foot on it.
Step2
Jump as high as you can, concentrating on exploding off the right leg. Scissor your legs once in the air, then land with your left foot on the platform and your right foot on the floor. Gather yourself and explode upward again, this time off the left foot.
Step3
Do three sets of 10 repetitions, resting for about 30 seconds to 1 minute between sets.
Step4
Execute a double jump by jumping as high as possible with both feet from a stationary position.
Step5
Jump again immediately upon landing, using less effort.
Step6
Repeat until you've accomplished three sets of 10 jumps each.
Comments
James55 said
on 6/4/2008 There are so many programs advertised on the web that it is hard to decide which ones are good. I bought Athletes Vertical Resource after reading reviews on www.e-reviewers.com/vertical. The reviews at least let you know what you are buying unlike the web sites of the programs.
James55 said
on 6/4/2008 There are so many programs advertised on the web that it is hard to decide which ones are good. I bought Athletes Vertical Resource after reading reviews on www.e-reviewers.com/vertical. The reviews at least let you know what you are buying unlike the web sites of the programs.
coach-s said
on 3/14/2008 check out www.e-reviewers.com/vertical
I think the rankings are pretty spot on, and you can at least see what you're buying instead of all the hype that the sites say. I boughtAVR it is pretty
coach-s said
on 3/14/2008 check out www.e-reviewers.com/vertical
I think the rankings are pretty spot on, and you can at least see what you're buying instead of all the hype that the sites say. I boughtAVR it is pretty good
irankingscree said
on 3/1/2008 how long do you have to do this?