To increase your vertical jump, you must start with strength exercises for strength that include squats, the deadlift, the leg press, curls bequests, leg extensions and elevations for calves. Once you have gained more strength, you can start our training program for relaxation. Our choice of plyometric training is based on the most accessible exercises in a fitness room or at home. This program assumes that improving your vertical leap has priority (not the development of muscle mass in your legs).
Weight training days
Make two sessions per week, eg, Monday and Thursday
Warm up normally: 5 to 10 minutes of cardio and light stretching. As part of your warm-up, make slits to activate blood circulation in your legs. Two sets of 10 reps with a light load should be sufficient.
During your second session of the week, make drop sets for squats. Gradually, as you feel stronger, increase expenses and decrease the reps, except for the power squat. Be careful with the increase in costs regarding the explosive squat and bench mounted.
- squatting
Although some coaches advocate full flexion (heel to buttocks), we recommend to go down to the horizontal (thighs parallel to the floor) or slightly below. Do three sets of 10 reps with about 75% of your max. Information on the technical implementation of the squat are here.
- explosive squat
Reduce the load to 50% -60% of your RM (repetition maximum). Do three sets of 10 reps. Slowly lower a little lower than the horizontal using a form of perfect execution. Then explode up as high and as fast as possible by standing on the tips of the feet. Remember to keep your head up and back straight.
- Deadlift
Do three sets of 10 reps with about 75% of your RM. See technical realization of the deadlift.
- Mounted on bench
Use dumbbells or bar to about 50% of your RM. Make a series of 10 reps for each leg. This exercise can be done either with a barbell on the shoulders, or with a dumbbell in each hand. Place one foot on the support of a height of 15 to 30 cm, mount with the other leg, and then back down. This is a remarkable year for basketball players that usually do not jump using both feet.
- Squat power
Do three sets from March to May reps at 75-80% of your RM. Standing in the squat rack and knees bent so you are in the position to take off and make a vertical jump (get much less than the traditional squat down). Placing the bar on the supports, exactly at this level. Go under the bar keeping your head up and chest out, and then raise you as soon as possible by standing on the front foot. As the bar is on the support and you do you move that 10 to 12 cm, you can take very heavy. An average athlete can certainly grow 2-3 times its body weight.
- Shouldered power
Three sets of three reps with 70% of your max. Stand facing an Olympic bar spaced feet of a width equal to that of the shoulders. Keep the back arched slightly, bend your legs to come grab the bar overhand, heels on the floor, arms outstretched. Start pulling, holding the knees, hips moving back and shoulders amount. Lift the bar straight up. When the bar goes above the knees, you begin to move more explosively throwing your hips and knees forward and climbing on tiptoes. Shrug your shoulders and bend your arm to bring the bar on your deltoids. Move your elbows and wrists tend to "grab" the bar. Then bend your legs to do another repetition. Try lighter loads until you can master the movement.
Training days for jumps
Twice a week, for example, Tuesday and Friday
Although the years presented seem easy, pay special attention: they are not executed properly, plyometrics can be dangerous for ankles, knees and other joints. They can also be the source of back pain.
For the years heels and buttocks raised jump start with two sets of five reps. Jump five times, rest 90 seconds and jump five times. Increase up to three sets of 10 reps. Be careful not to exceed 120 to 150 jumps per session.
For all raised starting exercises, pay attention to the arm swing. They should be facing down when receiving the ground and started up for the jump.
- Skipping
Practice a quick reception, flexible and light for 5 to 10 minutes, using your signal strength to rebound. Bend your hips, knees and ankles to soften the blow.
- Heels buttocks
Skip bringing heels against the buttocks. For variety, jump and bring the knees against the chest by grasping the knees with your hands. Do not forget to release them before landing!
- Raised jump both legs
Jump on a high bracket of 15 to 30 cm, back down and repeat several times. Following exercise: jump on a support, the support jump, jump to another medium, and so on. Finish exploded directly overhead as if you were entering a ball to bounce or make a smash in volleyball.
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