| If you have been trying to reach the rim and keep | | | | week strength phase for upper and lower body you |
| falling short, you definitely need to improve your power | | | | should notice visible gains of around 5 percent. |
| jumping skills. Many people ask, "What is the quickest | | | | Alternate explosive and plyometric training followed by |
| and easiest way to add inches to my vertical?" In the | | | | jumping strength training. For instance you may start |
| following paragraphs, I will outline some methods that | | | | the week with a warm-up, tempo runs and sprints, |
| have really made amazing changes to my vertical | | | | then strength training. Over the course of the week |
| jumping. | | | | schedule you will phase into shorter tempo runs, |
| | | | downhill sprints and high intensity plyos. As you are |
| Power Jumping Strength Training | | | | progressing through the phases of your power jumping |
| If you have already been working on your vertical | | | | training you will focus less emphasis on heavier weight |
| jumping skills, you're likely to be doing some form of | | | | training. |
| strength training. By creating a new strength foundation | | | | By building speed and strength you will notice great |
| you will make your biggest gains. A full back squat will | | | | increases in your power jumping. Furthermore, trainers |
| give you an increase in spinal loading, stretches hip | | | | and sports psychologists have studied the |
| muscles and hamstrings, and increases stabilization | | | | effectiveness of "physical visualization" to improve an |
| under tension. Practicing a well centered squat while | | | | athlete's performance. While training, it's important to |
| doing your lower body workout is key. Carry out 6-8 | | | | feel your body and tell yourself "I am getting stronger, I |
| good lifts to achieve top strength developments and | | | | am jumping higher" etc. As you are practicing your |
| realize the best power jumping results. | | | | jumping, train yourself to feel light. As you are jumping, |
| When training your upper body for power jumping you | | | | see and feel yourself jumping 6 feet high. |
| can follow a similar philosophy as with your legs. The | | | | |
| key variations of upper body workouts for power | | | | Using the strength of your arms while power jumping |
| jumping are the bench press, overhead press (and | | | | When preparing to jump; swing your arms up with |
| variations), dips, and pull-ups. Be sure to give attention | | | | strength and keep your arms extended high. As you |
| to the other overlooked areas for a complete workout. | | | | near the peak of your jump thrust your arms down to |
| Attention should be given to transverse abdominals, hip | | | | your sides to propel yourself further. |
| flexors, and shins. By training wisely and following a 3-5 | | | | |