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Abdominal Exercises

What’s going on guys my name is Alan from corebits.tumblr.com. Contrary to what you might be thinking, this section, and these exercises are not for the faint of heart! Abdominal exercises are often associated with people trying to loose weight or to get in shape in general. However, they are a far bigger factor in the performance of an athlete, aiming to maximize his or her potential, then in losing a few pounds.

It doesn’t matter how strong you are in terms of squats, or how explosive your quads are, if you don’t have the torso to keep up the weight, then you will not be able to utilze all that potential. You need a strong framework. This is by far the most overlooked area in all of weightlifting, and probably one of the most improtant ones. It takes a little more time than the others to develop fully, but makes you rock solid, hard, fast, agile, and yes, allows you to jump higher too! It is essential!

You might be like my previous articles: - Diets - How to Increase Your Vertical Jump

You most certainly have heard of the sit up. That’s good. But if you want to have strong muscles that will carry an athletic torso, you need to train a little harder.

1. Seated crunches in machine. This is a great exercise that you can do in many variations. Depending on the amount of weight you put on, you can vary the reps to really ”burn” your muscles. Here you are going for strength. You want to adjust the amount of weight so you can do a maximum of ten crunches before you must take a break. You should get an almost acute sensation in your stomach. Do thre or four sets of these.

2. Lying on the floor, with your head near a wall or at best two handles to hold on to (arms reaching behind/over your head), extend your legs and raise them vertically. Then lower them and raise them in repetitions of ten. As you get stronger you can either attach weights with a belt around your feet. Or you can use a weight-belt, one that olympic lifters use, wrap it around both your feet so they are locked in. Then lock the belt to the cablecross machine or some other that mightbe available. Begin with a low amount of weights and gradually increase them.

3. The third exercise is almost the inverse of the first. Here you place a bench across the seated row machine. Take a rope handle and attach it to the machine. Then turn around, so you face the other direction and sit down on the bench. If it is hard, have someone help you reach the handles. They should be coming over your shoulders, behind your neck, so that you are now pulling forward. Make sure you have somewhere to lock in your feet. If there is nothing, use the bigger weights that you place on top of your feet. This should allow for some good cruches.

4. Inclined bench sit-ups. Lock in your feet on the top of an inclined bench and do regular sit-ups. When you are getting stronger you may add some weights that you hold to your chest.

5. The killer bench! This is the same as the one above, only here the bench is inclined to 90 degrees. It’s vertical. When you can do 20 sit-ups in this exercise, with a ten kg weight to your chest, you can consider yourself to be strong!

6. Hanging leg-shifts. Hold on to a chins bar so you are hanging freely. Raise your legs so they are above horizontal, and start swinging them side to side at the same time as you twist your body. The swings shouldnät be large, but enough to create a good burning sensation in your abdominals.

These were just a few of the exercises that could get you moving to great results in terms of strength, quickness and power. There is a lot more, and if you are aiming to increase vertical jump ability to the max, then have a look at some of the jump programs featured on this site. They take you step by step, from scratch to success!

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Diets

What’s going on guys my name is Alan from corebits.tumblr.com. Diets are a dime a dussin. In fact, most diets aimed for athletes are mostly built on the same principles. Eat a lot of protein, manage your carbonhydrate intake, eat a lot of vegetables and add some protein shake after practise and you’ll be flying. Fact is, if someone promises you they’ve got this secret diet that no one else knows about and will magically make anyone become invincible… it’s propably not food we’re talking about anymore. Or if it is, it is just something someone found to be extremely fitting to his or her needs

You might be like my previous articles: - How to Increase Your Vertical Jump - Increase Vertical Jump with Jump Manual

What is far more important to know is that everybody is different! We all have different needs in terms of proteins, carbohydrates, vitamins, fattyacids etc.. What you should do is to find what suits you the best! There are however some general guidelines that you might want to consider.

For instance, don’t overdo the carbohydrate intake. There are some people that say that carbohydrates are great energy boosters, which they probably are in the short run, but then there are those tht say the opposite too. In fact, many studies tend to show that a diet shifted toward the ”mediterranean diet” is preferred for athletes. That is, none-to-little carbohydrates and lots of protein and vitamins. A typical meal would then be consisting of protein rich meat like chicken or tuna, sallad in forms of paprika and other vitamin rich veggies’ and perhaps some sause to spice it up. No potatoes, no rice and no pasta, eliminating carbohydrates as much as possible.

As you might imagine, or perhaps know already, is that the official scene of what works and what does not in the world of dietary supplements and diets is much like the Monthy Pythons Flying Circus. Nobody knows. But they all claim to know! It’s a bloody circus.

What is probably far more important is that you focus on correct training, get enough sleep and eat nutritious and well balanced food rich on proteins (this at least seems to be something they are all agreeing upon, the protein rich intake). Your body will be able to take care of the rest.

Here is a diet that you can follow if you like. It is aimed more towards football players, so if you play basketball, volleyball or go out for other sports like high jump you might probably want to skin it down a little bit.

Breakfast: Oatmeal or porridge with     two eggs/eggwhites.

2,5 h     later: Bread     with tuna.

Lunch: Chicken/tuna/salmon/other     protein rich meat together with vegetables and rice.

2,5 h     later: Bread     with tuna/chicken.

Dinner: Chicken/tuna/salmon/other     protein rich meat together with vegetables and rice.

2,5 h     later: Any     of the above.

Add     fruits!

To Your Success!

These were just a few of the tips that could get you moving to great results in terms of strength, quickness and power. There is a lot more, and if you are aiming to increase vertical jump ability to the max, then have a look at some of the jump programs featured on this site. They take you step by step, from scratch to success!

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How to Increase Your Vertical Jump

What’s going on guys my name is Alan from corebits.tumblr.com. How would you like to Jump Higher in just 2 weeks? How would you like to be able to dunk without much effort. Beat your defender to the ball with your incredible new quickness. Block shots and elevate above the crowd to snatch rebounds or crush spikes in volleyball as if you were 12 inches taller!!. Yes You! Whether your sport is Basketball, Track In Field, Volleyball or Football it is possible to increase your speed and leaping ability with the proper training regime!!!  Imagine if you could train anywhere without any expensive jump shoes or special equipment, without having to read lengthy books, or watch hours of DVDs. For only 20-30 mins per workout, you will build explosive jump ability using the Dunk Like a Pro workouts.

How 12 Inches Higher Looks!!

Jumping Higher and gaining quickness will positively affect every aspect of your game. Your new athletic abilities will allow you to rise above your opponents. Hey, whos kidding whoJumping higher will boost your confidence and make you a better athlete period. Just dont take my word for it check out the testimonials page from those who have tried using Dunk Like a Pro training program.

Dunk Like a Pro is the #1 vertical jump training program, it will teach you how to jump higher and improve your overall athletic ability using a natural, no weights and equipment required system. This legendary jump training program has helped over 10,000 athletes, amateur and professional, explosively jump higher and become all-around, more successful athletes and it will do exactly the same for you! The key to increasing your vertical jump is to increase the strength in your fast twitch muscle fibers and the flexibility in your ankle and calf area.

Dunk Like a Pro does both!!!

We have noticed other websites selling their jump programs anywhere from $49.95 to $250!!! Needless to say, we think this is outrageous!!! Not only do we guarantee our program will drastically increase your jumping ability just as they do but we also guarantee our program is the most cost effective!! Those other expensive programs are put together by personal trainers who more than likely have not even tried the exercises they preach.

I’ve looked over these programs and a lot of the thinking behind them is wrong……that’s how we know they never tried the exercises themselves!!!! They throw in all these extra’s to try and justify the outrageous prices they charge.  So please do not fall into the trap of thinking the more I pay the better my results will be.

You might be like my previous articles: Don’t forget to check this awesome site too Jumphighersite.org - Increase Vertical Jump with Jump Manual - Increase Your Vertical Jump Ability - What is The Benefits of Jump Rope

We have invested our time, energy and money to bring you and/or your children a quality product that will provide great benefits athletically. The Dunk Like a Pro is not a thoughtless, mindless, digital product like others found on the web just to generate a profit. The eBook is filled with sound advice on improving one’s jumping ability that we utilized years ago back in High School.

Some may be under the impression that jumping ability is something you are either born with or not. This is nothing farthest from the truth and I speak from experience. The exercises in this eBook enabled me to go from merely touching the rim in 8th grade to touching both of my elbows on the rim by my sophomore year in High School.

The program works and guarantees your success based on a unique principle we like to call Fast Twitch Muscle Memory. This technique uses only your body weight & gravity paired with several specific jumping exercises designed to attack your legs at different angles isolating the muscles (fast twitch muscle fibers) designed specifically for explosive jumping.

After just 3 months you and your leg muscles develop an unconscious pattern of behavior - a habitual jumping pattern or motion which allows you to effortlessly increase your jumping ability to a level that will not only surprise and amaze you but will surprise and amaze your competition as well!

We designed this amazing program as a 2 volume system. Dunk Like A Pro Volume Iguarantees to increase your vertical leap by 8 to 14 inches over 12 weeks while the Volume II - helps to increase it by an additional 3-6 inches over the following 6 weeks.  

Not only will Dunk Like a Pro help you jump 8 to 14 inches higher as just noted, but it will also enable you to run the 40 in .2 - .4 sec faster, improve cardio endurance, increase ankle strength, increase foot speed & initial quickness, increase Achilles elasticity, drastically improve leg hypertrophy, improve motivation & confidence and strengthen your knees.

And achieving these results is extremely simple and convenient. Its all natural body weight training techniques means there is absolutely no need to visit a weight room. Besides lifting weights targets muscle fibers in the legs not responsible for increasing your vertical jump.  Yes your legs will become stronger utilizing this approach but look at this argument this way….how high do you think a bodybuilder can jump? Not very high maybe a 20 inch vertical at the most..

However, how high do you think a track athlete can jump?  You guessed it very high!!! Track stars fast twitch muscle fibers in their legs are very strong and they all have great flexibility in the ankle region of their legs.

Again, these are all important factors in increasing your vertical jump and Dunk Like a Pro will strengthen your fast twitch muscle fibers in your legs and improve flexibility in your ankles!! You can complete the entire program in the comfort and privacy of your own home. And all you need to complete the entire program is a stool or chair and basketball shoes.

Dunk Like a Pro has helped athletes all over the world become better athletes and the same success will certainly apply to you. All you have to do is understand and execute the exercises defined in the downloadable eBook which will be immediately available for download once purchased!!! If followed correctly, you will gain 8 to 14 inches to your vertical leap.

We guarantee you will dramatically improve your athletic ability beyond anything you have ever imagined. Dunk Like a Pro is available in 2 volumes. Volume II builds upon the foundation laid in Volume I.

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Increase Your Vertical Jump With The Jump Manual

Hey Guys, Justin here

What’s going on guys my name is Alan from corebits.tumblr.com. Thank you for checking out my blog, you’ve come to the right place if you are looking to improve your vertical jump quickly. The Jump Manual was written by Jacob Hiller who has successfully trained high school, college, NBA, Olympic athletes, and professional dunkers to increase both their quickness and vertical leap.

First and foremost, I want to clarify that I will be giving you an unrestricted and honest review of Jacob Hillers Jump Manual. What you are about to read are the most CRITICAL details you need to know before purchasing a copy of the product yourself.

I have purchased this program myself, for the reason of increasing my jumping ability for basketball and after just 5 weeks I have seen some great results! The Jump Manual takes you though some workouts which will increase your strength and quickness, increasing your vertical jump dramatically.

Benefits of Increased Vertical Jump

Benefits of having a high vertical leap are not what you think they are, they are a lot more.

Jumping higher will flat out change your life, if only for the feeling you get when you dominate on the court. But theres so much more that I bet youve never even considered.

I’m going to take you through how much more of a benefit increasing you vertical jump is to you.

Increasing your jump will get you noticed, become more popular and looked at

It will improve your chances of getting looked at by scouts, if you can jump well you will never be over looked. You can’t ignore a jumper!

This program will not only increase your vertical jump but also a unstoppable first step, over powering quickness, pure balance and perfect conditioning.

Show people that you are not too small or short; silence them by being able to dunk.

Gain respect

Science

Increasing your vertical jump has everything to do with sports science and this particular program has been developed by nothing but trial and error and has been developed for great technique which will increase your jump so much quicker.

Get the Science Right and The Rest is Easy

Because this is a fitness training program, theres a lot of science to it. The Jump Manual is written by someone who knows the science of jumping and it’s taught it in a way thats easy to understand.

The Jump Manual has an approach to training vertical explosion is based 100% in science, not gossip or rumors of what works.

If you are curious about why the Jump Manual gets results and how its different than other jump training programs,

The secret is to increase both your strength and quickness in order to max out your explosion. Yeah, you want to explode off the ground, not just jump :D

So how do you get stronger AND faster?

The quickness and strength that generate a huge amount of explosion are broken down in to 9 parts.

Strength

Quickness

Neurological Recruitment and Conditioning

Fuel (Diet)

Stability and Balance

Form

Flexibilty

Body Composition

Hereditary Factors

What EXACTLY is The Jump Manual?

The Jump Manual is a Vertical Jump training program which will provide you with the necessary information and guides in order to achieve you maximum vertical jump and quickness.

You might be like my previous articles: Check also jumphighersite.org - Increase Your Vertical Jump Ability - Plyometrics Exercises - The Health Benefits of Jump Roping

The Manual Includes

Complete workout chart showing you exactly how to get the maximum effectiveness from your workouts without burn out or over training.

Comprehensive training video library with videos showing you exactly how to do every exercise and stretch so you dont goof them up.

Exact nutrition plan showing you exactly what you can eat to increase gains, and reduce injury.

One-on-one training is the only way to ensure that all your individual personal questions are answered so you can have 100% confidence in your training program.

Weight room alternatives are provided for those who may not have access to a weight room.

Much more

Buy this product NOW and get these great bonuses to go with! Only a Limited Time!

BONUS 1: FREE One-on-one training with Jacob I understand this is the only way to ensure that all my individual personal questions are answered so I can have 100% confidence in my training. The one-on-one training is provided via email for the first 30 days.

BONUS 2: FREE LIFETIME Access to Elite Jumpers Forum. I understand that I get a lifetime subscription to the forum where I can connect with and learn from elite jumpers from all over the world and where I can get my questions answered from people that have been where I am today.

BONUS 3: Access to the exclusive interview with the NBAs elite shooting coach Dave Hopla where Ill learn his strategies for becoming a knock-down shooter from anywhere on the court, including the free throw line. I understand I get this regardless of whether or not I play basketball (If you dont play hoops Ill hook you up with more cool stuff down the line).

BONUS 4: Instant access to the rare interview with sport peak performance psychologist Dr. Patrick Cohn. I understand that hell show me how to maximize my potential by mastering my mind. I understand that hell show me how to stay in the zone of peak performance where my skills, talents, and abilities will be maximized.

Hope my review has helped,

Justin

[corebits]

Increased My Vertical Jump Ability From 32 to 44 Inches

What’s going on guys my name is Alan from corebits.tumblr.com.

“Why My Story Will Shock You… And How I Increased My Vertical Jump Ability From 32 To 44 Inches Within Only 3 Short Months With No Additional Training Time, Equipment Or Supplements…”

If You’re Ready To Finally Say Goodbye To Spending Hundreds Of Hours On The Court And Gym, Wasting Time And Money To Useless Manuals Or Equipment With No Or Little Progress On Your Vertical Jump Abilities…If You Are Ready To Finally start Jumping Vertically And Gain The Envy Of Your Team Members and Opponents….My Story Will Be The Most Important One You Ever Read…

From the Desk of Vincent Evans, GA

If you’re thinking about buying jumpsoles, expensive supplements, or any other vertical jumping product to increase your vertical jump, I’m extremely relieved that you’ve found my blog. You will be amazed and even shocked as to how advanced, effective and different to anything else this method is that I have discovered after searching through tons and tons of material on the web and devouring almost every manual there is on how to jump higher. Yes, “almost” as there are still one or two manuals out there that I haven’t read. And I am glad I don’t have to waste any more money and time, because I finally found something that works and that is simply out of this world.  

Forget about JumpSoles, forget about expensive supplements, heck forget just about everything you have ever learned about jumping higher!

I have been playing Basketball for over 15 years now. Being only 5,10” tall, I have always had quite a disadvantage over most of the other players I played with or against. I always had to emphasize on learning superb technique, which is the reason why I had to tackle one of the most important aspects of improving my game – the vertical jump. I thought it would be quite easy, so I just tried any conventional strength and quickness training methods I could get my hands on via Google and Amazon. However, I improved only marginally, and finally hit a plateau after 3 years of very, very intensive jump training. Have I reached my genetic potential? At 32 inches…”No way!” I thought!

Jumping higher is not about a lot of practice, or simply doing exercises over and over. It did not work for me and it won’t work for you! I thought by training really hard and trying out all those theories and manuals from the so called “Jump Gurus”, it would only be a matter of time and practice that I that would get to the top of all vertical jumpers – after all, I was training hard, by the book, and it also felt like effective training. And they say that persistence pays of, right? Wrong! I wasted so much time and energy (not to mention money), and it was an incredibly frustrating experience. So what does work? The quality of exercise, the right formula, and a very unique set of very advanced knowledge are required to get to the top. No wonder there are only so few expert vertical jumpers in the world, of which many are also “just” genetically blessed. Most of the advanced players in the NBA have access to the world renowned coaches, who are being paid literally millions of dollars to teach this. It is about working smart, not just hard. And in this case it actually is about working very smart.

But, what exactly do I mean by saying the right formula or simply a lot of advanced knowledge? Let’s first check out…

Why almost 90% of all written vertical jump material is simply misleading, obsolete or ineffective

I am totally not here to put other vertical jump manuals down. That is just not my place. However, I do want to share my experiences with The Jump Manual by Jacob W. Hiller and how it totally stands out in comparison to the rest of the material out there.

One of the reasons why most jump programs out there don’t work is since they are written by ghost writers hired by internet marketers. Most of them have never ever even trained in vertical jumping at all, but make it alluring to buy their manual in which they sell very general training ideas, that is normally readily available elsewhere.

Another reason why none of that stuff works to create what experts call “vertical explosions” is that most trainings just train one facet, while effective vertical jumping consists of a multi-faceted approach where 9 variables need to be trained for notable results. When added together, you build up massive effects.

Also, I found that some trainers are just focusing on their own personal experiences. But what these trainers often tend to ignore is that they belong to the few that are genetically blessed and that they could just do about anything that makes a bit of sense to increase their jumping ability (pretty much so as it is the case with bodybuilders on stereoids). And sadly for most people, these training programs yield little to no results.

Eventually, I found something that worked – fast and effectively

So let’s check out what is probably the burning question of yours by now. What IS actually working? What is the magic formula or that advanced training I have been speaking about all this while? Well, there is actually nothing magical about this method, it’s based on pure science and a lot of work with hundreds of athletes.

Having spent so much time, money and energy desperately trying to succeed with products that would help me with my ability to increase my vertical leap as fast as only possible and surpass the skill of anyone I played against, I am so glad that I found something that works this great.

I never heard of  The Jump Manual before and I was a little sceptical due to my experiences in the past. However, after reading some complimentary reviews, recommendations and studying this subject more closely, as well as the fact that the costs to set up is so minimal, I decided to give it a try.

Jacob is not an internet marketer and I think that is the reason why there are still some products that are bought over his (as he is really a none-BS type of guy). He has trained NBA player, Olympians and professional dunkers and for the last 10 years has focused his entire time and energy to this one specialty – helping others to increase their vertical jump quickly. I first couldn’t believe the hype in the testimonials, but then I read his guarantee. He promises that you will increase your vertical by at least 10 inches or he refunds you. Since I could try it out for 60 days, why not!?

I used his methods, asked him questions when I did not understand anything, and in only 2 short weeks I had a 4" increase in my jumping ability! And after 3 months, I increased my abilites from 32 to 44"! At thispoint of time, I am just excited to even further improve my vertical leap.

You might be like my previous articles: - Plyometrics Exercises - Measure Your Vertical Jump

Some of the people I met in the forums actually come from very different angles. Some have experienced a plateau, just like me, and used the method to break through it immediately. Some needed an edge due to their heights, others are tall and have literally become inconvincible on the court with this further skill.

It is fun to see people’s faces that see me do a 360 dunk at 5,10” or block guys that are substantially taller. It’s impressive and this can be a lot of fun for you, too.

At a gist, this is what you get in the program:

Complete workout chart

Complete training video library

Exact nutrition plan

One-on-one training

Weight room alternatives

Much more

Here’s why I recommend it.

The reason why I recommend The Jump Manual is because I followed Jacob’s plan for a matter of weeks and the results were almost unbelievable. It yielded figures that many would have never reached or if lucky over the course of years!

Although it did take me longer to improve my vertical jump than some testimonials on Jacob’s website, I did manage to get an average of over 1 inch per week for around 3 months now, which I’m sure you’ll agree is nothing short of astonishing. And I am excited about where the journey will lead towards, as I am definitely not maxed out yet as I still aim at cranking the over the rim windmill! I finally managed to push through my plateau, which is a problem most people that train hard encounter sooner or later without this method. When I am on the court, I can’t believe how high I am jumping, and so can’t the other players. The improvement was just way too fast!

In my opinion, The Jump Manual is way more superior and far more effective than any of the other products I tried. Obviously, and I know that, everyone is different, but it has worked extremely well for me and I am excited to spread the word to everyone I know or don’t know.

The best part is that you don’t have to spend more time in the gym or waste money on things that don’t work, such as supplements and expensive equipment. Working smart, not just hard, is what you want. Yes, you will have to put in the effort to going trough the advanced material (and it really is advanced), and yes you will have to take the courage to try out something incredibly new and different than what you probably know or ever have heard of, but in matter of only days, you will realize very measurable first results. You will see changes almost immediatey, and with the coaching and help of Jacob, and other forum members (I actually got to meet some of the folks from the forum, which really is motivating and fun) it is really difficult to not succeed with this quickly.

Anyway, I hope you’ve found this information useful in which ever stage you are on your vertical journey, because if I had only known about the The Jump Manual a few years back, I would have saved a lot of trouble, money and headaches with all these other things I tried out, but well, you live and learn. I wish you every success!

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Plyometric Exercises

What’s up guys, welcome back to corebits.tumblr.com. To maximize your agility as an athlete and strengthen your abdominal area you want to do intense plyometric exercises! These can be a great compliment to your regular exercise and should definitively be part of your overall workout.

There are many different exercises related to plyometrics, but you are here because you want to increase your vertical and jump higher!

So you should really be thinking about how to get your body in a mode where it is performing best. That is, you want to have your muscles used to fast, explosive motions, not slow and delayed.

You might be like this articles: - Measure Your Vertical Jump - Review of Vertical Jump Program

With this in mind, we are to take a look at a few of the best plyometric exercises today. Box jumps!

The first exercise is simple and easy to set up. Take five or six medium sized boxes and place them in a line, about three feet apart. Then begin at one end, jumping in between these boxes, bouncing in between them and pulling up your legs as high as you can while in the air. Do this back and forth twice.

The next two rounds you jump up on the boxes, only for a fraction of a second as you are to bounce off of them as fast as fast as possible, and as high as possible, only to land ”deep” betwwen each box. Deep in this case means, you land with your knees bending down. You don’t instantly bounce to the next box, but rather get grounded in the landing spot and make a squat. Then you proceed to the next box.

Repeat the first exercise now, but this time you use only one foot at a time. So you are to leap over each box, landing in between them for as short of a time as possible. Do this twice, once for each foot.

Repeat the second exercise with one foot, only this time, you don’t need to squat down as deeply since you are obviously landing on one foot, and that can be hard. Do it twice, once for each foot.

Depth jump version 1. Here you’ll need a slightly larger box, about two to three feet high. Stand on the box and jump down. As you land, you want to bounce off as quickly as possible and as high as possible. Strive to extend your body to the fullest in the second jump!

Depth jump version 2. Do the exact same thing, only here you squat down like you did earlier when you land. Gain momentum and shoot off as high as you can!

As you become stronger you can add small weights to these exercises. But do note, professional athletes only use small weights for these sorts of exercises, so please take it very easy and wait with the weight until you have a good solid strength to work with. Only a time after you have plateaud in your development should you use additional weights. If however you are interested in taking your ability to the max, the Jumpmanual is highly recommened!

If you are interested in developing your jumping ability to the max, then go check out Jumpmanual. You will not regret it!

[corebits]

Preventive Measures To Avoid Injuries in Vertical Jumping

What’s up guys, welcome back with me Alan from corebits.tumblr.com. Just very recently, I have checked out a couple of excellent articles by my favourite teacher on vertical jumping Jacob W. Hiller. One of his articles is about preventive measures to reduce the risk that is involved in gaining those inches in your vertical. It is critical that every athlete thinking of increasing their vertical jump abilities also looks at he risk management side of things. Hence, enclosed are a couple of thoughts that are suggested by Jacob.

Firstly, it is important to focus on a work out regimen that is based on maximum ability instead of just weight limits. Weights need to be adjusted to each individual so that the athlete can tackle it by itself.

You might be like this articles: - Review of Vertical Jump Program - Vertical Jump Training

The next step involves the avoidance of super compensation. That happens when you stimulate the growth of a muscle before it has recovered, and therefore cutting into the growing phase. As a rule of the thumb, it is best to not train the same muscle within 1 t 2 days. In that case, less is more, and you will see many athletes that want to improve their skills fast, over train on a regular basis, which will lead to an early plateau in your ability to jump higher. So, rest enough and don’t over train!

A good investment for the recovery phase is the usage of ice wraps. These can be purchased in almost any athletic outlet and they don’t cost a lot. You can store them in the freezer and use them on your body parts that have been trained most intensely during a vertical jump workout. The most common area will probably be your knees, and they will definitely be happy the special treatment.

Despite the fact that almost any age range can train in a vertical jump program, very ambitious athletes should consult a doctor before training intensely. This should be especially the case for people have had injuries as learning to jump higher is by nature a very taxing endeavour, and you can easily hurt yourself. So, check out what the professional says, before you start your journey!

These are some good measure that you should incorporate into or before your vertical training regimen.

[corebits]

Review of some Vertical Jump Programs

What’s going on guys my name is Alan from corebits.tumblr.com. If you have made up your mind to take your athletic ability to the max and to increase vertical jump ability, then you should know that there are a few options out there that might be worth looking into.

You might be like this articles: - Vertical Jump Training - The Dot Drill

Here are the top three!

#1 Jumpmanual

URL: http://www.jumpmanual.com Recommended for: Ball-Players, and Track & Field Athletes Quality of Product: 5/5 Quality of Support: 5/5 Price: $67

The Jumpmanual is the number one pick for the serious athlete. It is a comprehensive, day-by-day manual for one of the best workouts available for increasing your vertical! In the program is included complete workout charts for you to keep track and follow your progress. A complete set of videos that show you exactly how to perform the exercises. You will also get an exclusive One-on-One training, a nutrition plan… and much more, like access to the jumpers forum, alternatives to the weight room.

Jacob W. Hiller, the creator of Jumpmanual, is a Certified Enhancement Coach and works as a Personal Trainer. He has helped athletes in high school, college and NBA. His expertise is widely known and his teachings respected! He also offer a money back guarantee!

#2 The Vertical Project

URL: http://www.theverticalproject.com Recommended for: Ball-Players, and Track & Field Athletes Quality of Product: 5/5 Quality of Support: 4/5 Price: $199

The Vertical Project is probably the best program out there. However, not everybody can affort the hefty price of $199 up front. The creator, Luke Lowrey has put together an incredible program for the truly serious athlete. In it is included three different modules that will take you through the entrie process. Module 1 will teach you the training, Module 2 the correct recovery, and Module 3 the details of getting started.

For those of you who have the money to put up, and the dedication to follow this program, it is a no-brainer. This is a truly demanding program, but you are sure to add many inches to your vertical if you follow the outlines correctly.

#3 The Vertical Jump Development Bible

URL: http://www.higher-faster-sports.com Recommended for: Ball-Players, and Track & Field Athletes Quality of Product: 4/5 Quality of Support: 3/5 Price: $39.99

The Vertical Jump Development Bible is the low budget version. It is an alright manual, and if you already have a good training program, this will surely be a great compliment. It is created by Kelly Bagget, a Training Consultat for Higher-Faster-Sports.com. He has done everyhting in his power to include as much know how into this program as possible. He takes you through the correct jump techniques, plyometric exercises from beginner to advanced levels, the different jumping styles, strength ratios between lower and upper body contributions and much more.

For those of you who are truly motivated, but can’t affort the high price alternatives, this is a very good alternative and will not disappoint you.

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Three of the most important aspects in vertical jump training that you need for maximum success

What’s up guys, welcome back with me Alan from corebits.tumblr.com. Another thing that Jacob teaches are three key concepts that you have to consider in your vertical jump training. He considers them to be one of the most important aspects to create vertical explosion.

Since his method is a multi-faceted training concept, it is best to see each variable in the process of achieving higher verticals as complementary and hence creating synergies. You will get results training one aspects of vertical jump training, but if you add all variables they will build on each other and the results will be out of this world. So what are those three key concepts?

The first aspect is strength. This is defined as the ability to generate force, and is hence probably the most important part. Since there are more than one type of strengths, we should also train them probably.

You might be like this articles: - The Dot Drill - Abdominal Exercises

The second key is quickness.

How fast you are able to generate force is what defined your quickness. If you ad the two variables of strength and quickness, you will start to create explosion, but as said you will create synergy effects with more variables as they help each other out, so to speak.

Lastly, you want to train the aspect of neurological recruitment.

This is something not many people have probably have heard of. When you train your body, a certain amount of muscle fibres are recruited to perform a certain task. This concept is about the levels of muscle fibre recruitment.

[corebits]

The Dot Drill

What’s going on guys my name is Alan from corebits.tumblr.com. The dot drill is a great exercise in that it is simple to set up, requires little preparation and has tremendeous effects for your body! This is the best drill there is for improving your quickness in jumping.

This exercise is used daily by the runningback squad of  the Miami Hurricanes football team.

You begin by marking up a two by three foot square with four dots in the corners. Then you place a fifth dot in the middle of the square. The best thing is to have the dots sprayed or painted directly on the floor. This way you don’t have to redo the marks every time. If you are not the owner of the place where you want to do the drill, just ask them if they are willing to help you out with marking out the dots. Otherwise use tejp.

You might be like this articles: - Abdominal Exercises - Diets

Now to the exercise.

You begin with placing your feet on both the lower dots. That is, left foot on lower left dot and right foot on lower right dot.  Jump forward to the middle where your feet meet and then onward to the upper dots where left and right foot reach respective dots. Then you do the exact same thing back, without turning around, jumping to the middle dot and back to the starting position. That is one lap. Repeat this six times.

After completing the former pattern you move on to the second where you place both your feet in the lower right corner. Jump in following manner: lower right dot to middle, to upper right, to upper left, to middle, to lower left, and back to lower right. Here you have completed one full lap. Do this 6 times as fast as you can.

When you reach the starting point after the sixth lap, you switch to your right leg and do the exact same pattern. Do six laps.

Switch to your other foot and repeat six laps.

Now comes the final part where you line up as you did in the beginning, with both your feet on the baseline again (the lower dots). Now you do the first exercise again, but with the addition of turning when you reach the opposite side. This way you should always be jumping forward, turning every time you reach the end lines.

If you are new to this exercise you will feel completely exhausted in the beginning. A good first time around is usually 60-70 seconds for the entire exercise. It takes a while to learn all the patterns by heart. As you become better at this, you should be pushing 40 seconds. The best female times recorded in the world are around 38 seconds!

Good luck!

If you are interested in developing your jumping ability to the max, then go check out Jumpmanual. You will not regret it!