In case you want to dunk a basketabll you need to work with your legs. Check out this video to get some cool tips…
How to Dunk a Basketball ?
VIDEO: Basketball Tips : How to Dunk a Basketball
Jacob Hiller interview on ESPN about vertical jump training
In this video you can listen interview with Jacob Hiller on ESPN radio. All this interview is about vertical jump training and how to increase vertical jump the best way. Also he talks about little about he`s vertical jump program “The Jump Manual” which is one of the best vertical jump program in the world.
I recommend you to check that video out because you will get there a lot of great information about explosiveness and jumping.
Enjoy…
VIDEO: Jacob Hiller ESPN interview on vertical jump training
The Best Vertical Jump Program – The Jump Manual by Jacob Hiller (2012 New release!)
The best way to increase vertical jump when you don`t have a personal trainer is to use The Jump Manual. Jump Manual is complete vertical jump training program which includes all you need to jump higher. It is made by Jacob Hiller one of the best vertical jump coaches in the world. He has trained so many professional athletes around the world (NBA, college, Olympic athletes etc). He has developing he`s own training methods and theories for years. I believe that the Jump Manual is wight now one of the best vertical jump program on the market. Very good quality, customer support and extremely low price ($67) for such a complete program!
Jump Manual One on One Coaching from Jacob Hiller
At first I wold like to let you know that there is also available One on one coaching from Jacob Hiller himself when you buy the Jump Manual. This is very good if you want to be sure that you are doing every little thin the right way. It is very important to perform vertical jump training exercises the right way because that’s the only way you get maximum results! Of course you don`t have to take that one on one coaching with Jacob Hiller if you don`t want to. It is totally your choice.
The Jump Manual is very easy to follow and understand
But lets talk more about the Jump Manual. The Jump Manual itself is very easy to follow and understand. All the theory is very well written and all the video clips are also very easy to understand. All exercises are shown very simple way so you can`t make big mistakes. Video clips will give you exact overview and useful tips.
Basically the Jump Manual will give you all you need to increase your vertical jump as fast as possible. There is no way you can do it better on your own. It will give you so much valuable information about vertical jump training and so much more. I will write about all the BONUSES soon, just keep on reading!
Plus you`ll get the Jump Manual 60 days 100% Money Back Guarantee …
The best part of the Jump Manual is that you don´t have to lose anything. The Jump Manual comes with the 60 days 100% Money Back Guarantee! You heard me right, you don`t have nothing to lose. In case you don`t increase your vertical leap at least 10″ in 60 days you will get all your money back ( 100% No questions asked). I believe that’s the mark of quality. Jacob Hiller has to be very sure that he`s training program will work because if it`s not that good then all people wants their money back. So you will have 3 full month to be sure the quality of the Jump Manual, if you don`t increase your vertical jump or maybe you just don`t like it you`ll get your money back 100%.
Watch this video. Jacob Hiller talks about how to increase your vertical jump the right way…
The Jump Manual includes all this…
Now lets talk about what will you get when you buy the Jump Manual. Like you already know You`ll get all the theory and video material. All you need to know is there and I promise this information is exclusive and valuable.
Another great thing what makes the Jump Manual so unique is the One-on-one coaching with Jacob Hiller himself. Not all vertical jump programs offers such thing! It is Sold Separately – $200 – 250 / hour!!!
Next thing you will get is Complete Workout Chart this will give show you how to get maximum results from your vertical jump training. You can start your training fast and get good results every single time you train.
When we talk about vertical jump training we can`t forget right food. It is very important to eat at the right time the right things. The Jump Manual will give you exact nutrition plan so you will increase your vertical leap even more. You`ll have to eat right foods to get more energy and build more muscle. At the same time right nutrition plan help you to avoid injuries. You will be more healthy and stronger.
As we know it is very important to increase your muscular strength. For that we must do strength exercises in weight room. However weight room is not always and everywhere assessable. But don`t worry the Jump Manual offers weight room alternatives so you don`t need weight room at all if you don`t want to. That makes this vertical jump program so easy to follow where ever you live or travel.
With the Jump Manual comes also access to Elite Jumpers Forum. It is also very very valuable thing because it is very private forum where you can talk with other serious athletes who already have achieved what you want right now. This also not for free if you are not the Jump Manual member. Sold Separately – $29/month !!! But for the Jump Manual member it is 100% FREE.
Like you see there is so many great things you will get with the Jump Manual:
- One on one training with Jacob Hiller
- Complete workout chart
- Right nutrition plan
- Access to the Elite jumpers Forum
- Complete training video library
- Weight room alternatives if you don`t have weight room access
- BONUS Interviews with NBA shooting coaches etc.
- And there is more…
Right now you are just thinking about getting the Jump Manual to increase your vertical jump. However I have one more surprise to you right now. There is actually one very special vertical jump training manual ” How To Jump Higher In 45 Minutes “. It is also created by Jacob Hiller and it is amazing. You will find there so many cool tips and tricks how you can increase vertical jump right now in 45 minutes. This includes 16 pages of exclusive information about vertical jump training and how you can jump higher in 45 minutes! Add 2-6 inches right now! In case you are interested just “click here” and take it, it is 100% free for you right now.
Click Here To Download This Jump Manual For Free
One of the greatest dunkers in the NBA and world – Vince Carter
When we are talking about the world`s greatest dunkers we can`t forget Vince Carter. He`s born in Florida, Daytona Beach (January 26, 1977). He was back in 90`s one of the most talented NBA rookies and one thing he is famous till now is he`s huge vertical jump. Because of that he earned some cool nicknames, “Vinsanity,” “Air Canada,” and “Half-Man, Half-Amazing”. He is also the Rookie Of The Year 1999 and also Slam Dunk Contest Champion 2000. He was also a member of the USA Olympic team in 2000 Sidney (Gold medal).
UNLOCK PREMIUM CONTENT FOR FREE - CLICK HERE! |
Best Dunkers- Taurian J. Fontenette, Air Up There, Mr 720 (+VIDEOS)
Today let`s start our new topic “World`s Best Dunkers” and my first athlete is Taurian J. Fontenette. The whole world knows this guy more like “Air Up There” and also “Mr. 720″ because he was the first man ever performed the first documented 720 degree dunk. He did it in 2006 in Houston during the AND1 game. Taurian J. Fontenette was born in 1983 and he`s from Hitchcock, Texas.
UNLOCK PREMIUM CONTENT FOR FREE - CLICK HERE! |
Increase Vertical Jump With The Right Training Program
It does not matter are you a basketball player or do some other sport increasing vertical jump is very important. Maybe you just want to improve your jumping. However most athletes don`t know how to do it the right way? That’s why I wrote this article. I will give you the basic information how to increase vertical jump and speed. Those two elements are very similar to each other.
First if you want to increase vertical jump you must improve your explosive power, better leg strength and improved neuromuscular coordination. So lets start with the leg strength (muscle strength, max strength). To help move the body off the ground for a nice, powerful jump, you need to have strength in your leg muscles. Besides for increasing flexibility, you also have to build up strength in the quads, glutes and the calf muscles to help your body in the vertical jump. So what exercises I should do to increase strength in my leg muscles? The best exercises are gonna imitate the actual jumping motion. That’s why squats must be very first on your list of exercises. Don’t do high repetition squats, keep reps in lower range so you can focus on training your leg muscles to respond quickly and with outstanding form. However squats is just one specific exercise, if you want to achieve good results you you should think about some complete training program (like Jump Manual or our Vertical Jump Training 2.0). You`ll need good training plan to work out in weight room!
Improve Your Flexibility to Jump Higher
Second very important aspect after strength training is your flexibility. Flexibility is definitely one of the main element in achieving the desired goals in vertical jump training. Several tests have already been conducted on the connection between flexibility, ligmentous laxity and muscle tightness to lower body injuries. Basic flexibility in all joints and muscles are crucial to protecting against injuries. Lastly, performing stretching exercises and increasing your flexibility build a physical self-confidence, full control over the range and movement, and also correct form. Correct form is essential to increase vertical jump.
However there are so many different exercises to improve your flexibility. First you can use dynamic or static stretching exercises. But, there exists a big difference between static and dynamic stretching. Static stretching right before workout or perhaps contesting will not benefit you and also research has shown that it offers tiny impact on performance as well as preventing injuries and, actually may be negative to activities relating to vertical jump and other extremely intense actions. Dynamic stretching right before workout or competitive challenge is much more recommended simply because it concentrate on flexible conditioning the entire key muscles for stability and it has proven minimizes in muscle tears.
It`s critical to understand that stretching right before workout or contending isn’t sufficient to improve your general long-term sports performance. Lots of athletes are using also Yoga exercises and meditation for increasing not only their flexibility, but additionally their mind focus, physical self-confidence, range of flexibility, and permanent sports performance. If the vertical leap is a crucial part of keeping your competitiveness in your sports activity, general flexibility and body control is most likely the one thing that places you higher from the other athletes, so including flexibility training program together with your own sports workout is going to probably be the single most crucial point to increase your vertical jump.
Use Plyometrics To Increase Vertical Jump
Third element in your vertical jump training is plyometrics. Maybe you are strong enough and also your flexibility is OK but you are just way too slow? Yes this is a serious problem to. If you are not able to use all your strength very quickly you will lose a lot of potential here. You are able to jump much higher. If you need to get faster you should use plyometric exercises. Now you are asking “What the hell is plyometric exercise?“. You can read more about plyometrics right here. When I try to explain plyometrics the easy way- Plyometric exercises (training method) is a type of training which improves your explosiveness, speed and fast powerful movements. One of the well known exercise is “Depth jumps“. This plyometric exercise will improves your central nervous system speed and after that you are able to perform fast and powerful movements just like vertical jumping is. So If you want to increase vertical jump don`t forget plyometric training.
Get The Best Vertical Jump Program…
Like you notice if you want to increase vertical jump you`ll have to know a lot of things. You`ll have to know what to do, when to do and whatś your strength and weak sides. Of course you can read about it, because there are so much information about vertical jump and how to increase it the right way. However there are also a lot of bad information about how to increase vertical jump so i recommend you to get one good and honest vertical jump program.
I have tryed most well known vertical jump programs and I recommend The Jump Manual. This vertical jump program is created by Jacob Hiller who is one of the most best vertical jump coach in the world. I think the Jump Manual is very easy to follow and it includes every little thing you`ll need to increase your vertical jump. It has 60 days money back guarantee so you don`t even have nothing to lose. If you find that it is now good or it is not just for you, they will pay your money back 100% (no questions asked).
The Jump Manual includes all the theory, strength exercises, plyometric exercises, how to improve flexibility etc. You can even get one-on-one coaching from Mr. Jacob Hiller himself if you want.
NB! In case you want to read more about The Jump Manual you can do it right here – The jump Manual. This is one of the best and honest review site about The Jump Manual. So if you are serious about increasing vertical jump then this is your best chance!
Speed abilities and their development
Speed abilities refer to the complex of functional abilities which enables the
athlete to perform necessary motions with minimal time. The complexity of
speed abilities are reflected in three specific regimens of muscle work:
photo by Ilan
- One-time explosive efforts
- Reaching maximum speed with minimum time
- Maintaining speed over a distance
The main factor of a one-time explosive effort is the amount of muscle
tension. The longer the preparatory motion, the greater are the achieved
strength and speed. The development of one-time explosive efforts is done
by:
- Increasing the effectiveness of the impulses of the central nervous system
- Improving intra- and intermuscular coordination
- Increasing the power of alactate mechanism
- Forming the appropriate biodynamical structure
In several of today’s sports, starting accceleration is very important. It is a
specific form of cyclic acceleration which can determine the outcome of highperformance
results. The speed of motions and the effectiveness of start
acceleration are greatly dependent on maximum power (strength – velocity).
Power is determined by the levels of strength and velocity, and by the ability
to realise them in specific motions.
Speed abilities, similarly to jumping abilities (depth jumps), are dependent of
the central nervous system. An important factor for fast movements is using
the elasticity of muscles – i.e. storing elastic energy at the beginning of the
motion, and realising it in the working phase. For example, a good starting
acceleration is dependent on the length of strides, which in turn is dependent
on explosive power (similarly to jumping). Some examples of the speed
abilities of athletes:
- A longer stride is one of the major differences between good and average athletes with similar maximal oxygen consumption, height, and weight.
- In the case of equivalent acceleration, the average frequency and interval of strides is greater with highly qualified athletes than with athletes of lower abilities.
- When sprinting, increasing tempo while maintaining stride length is considered especially important; the best sprinters outperform their competition not by stride length, but by stride frequency.
NB! Speed exercises should not be performed early in the morning. It’s also important to use relaxation exercises and massage.
VIDEO: Improving Basketball Skills : How to Build Speed & Agility
Main mistakes in increaseing vertical jump
Increasing vertical jump is actually a long process in which achieving good results cannot be done with shortcuts and easy solutions. The truth is that in order to achieve a good vertical jump, you must stick to a strict regime. For this, you should develop your whole body and be as universal as possible in your trainings. Many athletes think that by purchasing a vertical jump program their problems are solved and after the program everything will be as they have dreamed. That is not true! These programs are efficient means for achieving a good vertical jump, but meanwhile you have to develop yourself more broadly and of course keep to healthy lifestyles. Usually the whole body is involved in jumping – in addition to a strong lower body you must develop your shoulder, abdominal and back muscles etc.
There are no fast results!
The main mistakes that people make are that everyone expects fast results from their training programs. Actually there are no fast results – many trainings begin to show their full effect a month or two after they have been performed correctly. During that time, you will of course continue your speciality trainings. Simply your muscles are in stress and tired after exhaustive trainings and changes in your muscles take time. Therefore patients and correctness in trainings are very good qualities.
Warm up and stretch stretch stretch…
Also many forget safety, which needs to be ensured during trainings by a proper warm-up and a complex of stretch exercises. This is primary and very important for avoiding injuries and maintaining your muscles in as good a state as possible. Stretches should be performed also after the training, as the muscles have shortened after a hard training and if stretches do not follow, a great danger of injuries may arise. It threatens joints and ligaments, as shortened muscles create a greater tension around them. Good flexibility and elasticity in muscles gives better preconditions for achieving a good vertical jump.
Train hard but rest enough!!!
Also it is wrong to think that after the vertical jump development program the result is permanent, it is not! You must keep developing yourself consistently. Of course you should let your legs rest for a while after intensive jump training, but some exercises should be performed around the year. One more intensive jump training is also beneficial during the preparation period.
The main recommendation is that you would take developing your body seriously and take care of it with both sufficient rest and training. It is not good to take things to the extreme; the secret of achieving a good vertical jump is the balance of all factors.
Formation of fitness
The main thing to monitor if You have put together fixed training schedule and established a goal, is the formation of fitness. The concept of fitness is about how effectively Your trainings have accumulated in Your organism and therefore increased Your physical potential. The most efficient way to increase Your fitness, goes through supercompensation. It means that in the beginning of the microcycle the organism will be exhausted.
All energy supplies will be completely consumed. During recovery organism restores it’s energy supplies not only to former level, but higher (in surplus). On the next active period at microcycle, the physical potential is bigger, due to expanded energy supplies. As a result of systematic repetition of exercises, organism adapts with current circumstances and fitness will be formed.
You can make supercompensation more effective by joining the trainings in the very beginning, thus training continuously for several days, before the organism can begin restoring the energy supplies in surplus. As a result the organism sums up the training outputs, and supercompensation and recovery both take place on charge of that whole period. Therefore the amount of spent energy is much bigger and organism will add more extra resources into it’s energy supplies.
Very important is to monitor what kind of food You are consuming while in recovery. For good training results it is very important to keep an eye on Your diet. Food is the nr. 1 fuel for athlete! But we’ll talk longer about that afterwards.
5 truths about effective vertical jump training
It doesn’t matter if the purpose of the training is increasing muscular durability, growing strength or mass, trimming or achieving any other specific outcome such like increaseing vertical jump, they all depend on the same principles. At least if You wish to achieve good results.
photo by Fort Rucker
Five Truths About Effective Vertical Jump Training are…
Truth nr.1 – Perfect performance of repetition is the key to productive training! With every exercise You should watch that it‘s performed correctly. Good performance gives better results. Flawed performance can even be dangerous. Even if You can’t do all the repetitions in one series, perform as much as You can, do them right and correct result is guaranteed!
Truth nr.2 – Correct warm-up/stretch makes training more efficient and gives You better flexibility. Proper dynamism and stretch in the initial position of the exercise aid muscular contractions. It doesn’t matter what kind of training You are dealing with, is it strength exercises for feet, hands or full body or plyometric exercises.
Truth nr.3 – Every series should cause fatigue in muscles! Length of the series is in direct relation to desirable outcome. If You wish to strengthen Your feet, You should choose bigger weights in shorter series. Good muscular tenacity is achieved by many repetitions in series that have smaller weights. In case of maximum or speed-training the performance speed must be explosive to achieve great moving velocity and move the weight. The faster moves the bigger muscular activity. It all applies to developing vertical jump!
Truth nr.4 – Regularity and consistency guarantee results. Fitness improves as a result of regular and long-time training and won’t stand without weekly training. Development won’t come without constant training. As the purpose is to achieve better vertical jump, feet must adapt to new situation. Constant overcharging and special exercises create good conditions for this.
Truth nr.5 – Training schedule must be improved and renewed for improving outcome. As the body adapts with training quite soon, You should increase and change weights after every 4-6 weeks. If performed schedule feels easy after 4-6 weeks, it’s time to change the schedule to guarantee constant progress.
