How to jump higher! Vertical Leap Secrets of coaches in the world's best strength: Part 6
First make sure you check the parts from January to May
Here's what is covered in these areas:
Part 1: Kettlebell exercises to jump higher
Secrets Part 2: Training Band to improve your vertical jump
Part 3: What do the 22-23 hours outside the gym to maximize your vertical jump
Part 4: What does speed have to do with jumping higher?
Part 5: Technique, weaknesses and mobility to maximize your vertical
Well Sure, I could not write an article on vertical jump training exercises without discussing stairs. After all, they call me "The Stairs Guy, the guru stairs, and even step dad! "I also had the opportunity to see first hand how valuable training staircase can be when I served as strength coach of the WNBA New York Liberty in 2002 and 2003. In fact, we ended up with seats training. Can you imagine that? Well at the time of training center in New York Knick was under construction and it has really caused problems for us.
So why am so hooked to the formation of stairs to the development of power? The first reason is that stairs lend themselves much plyometric training.
The exercises of choice are usually box jump and leap when it comes to plyometric training. Stairs can replace the need for a bounding box and actually requires no equipment. Another thing I like about stairs, is that you can develop a rhythm that I think is very important. I mean you jump down the steps to fix the number repetitions. You really can not do with a box which makes the stairs a better choice.
Another thing is I think a hard surface works best when training by energy development. A hard surface gives you a reaction force on the ground and you better make it more powerful. Some trainers actually use the formation of sand and I think this actually defeats the purpose of obtaining a stretch-shortening reaction force. Keep this in mind that if a hard surface can be hard on your joints. Stair work for power development should be done no more than 2 times per week. And if you're in season, it should be done only once a week with a very low volume or low hops (1 or 2 steps maximum) and an average condition. Steve Cotter is an excellent point in his speech on the formation energy development: It's like homeopathic medicine. You want some poison so that you will adapt and become stronger and more powerful. Thus, only a little training in power development stairways can go a long way. Remember to work hard, be strong and not to do! In fact, our development work, power down the stairs takes only 15-25 minutes 1-2 times a week.
Stairs serve as excellent equipment for plyometric training for many reasons. You measures which are indicators of improvement. When an athlete, it starts / she may be able to skip step one at a time. As the athlete improves they can hop up to 2-3 or even 4 steps at a time show a marked improvement.
Actual training equipment Plyometric can be very expensive and is generally not available to many athletes. This is not the case with stairs.
The second reason is because the stairs are excellent for high end anaerobic conditioning and speed development. So I mean by a Premium packaging. Simple: The conditioning that leaves you bent over and gasping for breath. Fitness killer is important because jumping takes a lot of you. More importantly, a large jump is just a big jump. You want to be able to have a big jump with a play basketball together. Do not be the athlete that looks good in warm-up when nothing is on the line. The athlete who can jump, block shots, to bounce, dunk and making a difference in the fourth quarter.
In addition to this is that running and jumping down the stairs for conditioning actually improve strength and power. In fact, even if you just take the stairs, running fitness, you will notice a significant improvement in strength and power. The reason is because you are training your body to move against gravity and which has an intrinsic strength and power component. Even further that, in the season you want to restrict the development of powerful heavy work because of all the jumps you already do. But you can still do the high-end packaging anaerobic (usually running down the stairs) because it is time efficient and gives a lot of bang for your Buc (packaging, strength and power).
About the Author
Virgil Aponte brings over 12 years of experience as a Personal Trainer, High School PE Teacher and Strength & Conditioning Coach. He has trained hundreds of people including elite professional athletes of the Women’s National Basketball Association and Major League Baseball. He earned his Master’s Degree in Physical Education from Brooklyn College and is an American College of Sports Medicine Health & Fitness Instructor. Based in Brooklyn New York he is considered by many fitness industry experts as the authority on stair exercise training and is the author and creator of the Ultimate Stair Exercises for Athletes & creator of http://www.JumpExperts.com. To learn more about vertical jump training from over 13 strength coaches visit http://www.JumpExperts.com
World Record Speed Jumping in England
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