Vertical Jump – Jump Training For Basketball, Volleyball, Football, Dance…

Jump manual
Jump manual

Learn How To Jump Higher Without Using Weights

Let me answer a few things, first of all, yes there is a good exercise that avoids the spinal compression, the spinal pressure of doing jump squats with loaded barbells or dumbbells, you can use dumbbells, that can help you. You could use a med ball that can help you. But if you can’t do either one of them do single leg pogos (it’s what I call them), so basically you are on one leg and the other leg is up in the air and you are jumping as high as you can, your landing and as soon as you land you jump again.

What you are trying to do is don’t let your knees bend past the point that you would in a regular jump. Try and keep, as our previous video was about, try and keep that counter-movement the same as what you would do when you jump because that is going to train very specific to your vertical leap and not train some other motion.

I call them single leg pogos, call them whatever you want, they are single leg squat jumps, but I like to do them consecutively, so you jump land, jump land and try to minimize your time on the ground. However if you do decide you want to do squat jumps with the barbell or with the dumbbell, to help you amortize the landing try not to jar on your heels. Try to land on the balls of your feet, try to push in and take the pressure into your quads and bend over a little bit so that you are not taking it jarring but more of cushioning like this, so you back will be a little more like that so you can take that pressure without jarring directly on your spinal column.

Hope that helps you, squat jumps are a fantastic exercise. They teach you, they train your body eccentric strength. They teach

Jump manual
Jump manual

youto explode off the ground, they train your strength, and they train your plyometric ability, kind of a catch all, so it does a lot of stuff. I find that you really can’t go wrong doing those. They are one of the best exercises.

How Important Recovery Is During Vertical Jump Training

Recovery is different for muscles, for tendons, and your nervous system. So I mean there are different aspects of recovery. So what happens is your muscles and your performance get broken down and it goes down and then as you recover it goes up higher than it was before and then it gets broken down again, and then it goes up higher than it was before. And so if you don’t recover than you just kind of break it down, break it down, break it down…until you lead to demotivation, injury, etc.

How Much Recovery Is Needed To Learn How To Jump Higher?

So anyways, this leads to your question, how often should I rest? Maybe you have heard people say never lift more than three times a week or you always need to rest this much. But it’s going to depend for each individual. It’s going to depend on your diet, it’s going to depend on how much sleep you’re getting, it’s going to depend on how much extracurricular activities you are doing in addition to your workout, so you have your workouts and maybe you’re in season, so all this stuff is going to be influx, it sounds complicated but it’s actually really simple.

How To Track Your Recovery:

The trick is to track. Track something for your strength and then track something for your explosiveness. The more you can track the easier it is to know when you need to rest. So let’s say for example you’re tracking your squat and you’re tracking your vertical leap and you are doing it pretty regularly, almost daily, so you’re seeing how high you’re jumping almost daily and every time you are going to the gym you are seeing how much you are squattingJump manual.