Your Vertical Jump- Simply Speed Converted Up

-this article is from http://www.sportsciencelab.com/workouts/your-vertical-jump-simply-speed-converted


Our Workout of the Week (W.O.W) is designed to give you a fun and invigorating workout. You can do the workout on your own, but it’s more fun to do it with a friend or a group of friends. This week’s W.O.W. is designed help you increase your vertical jump.




Pre-Assessment

Run through all of the following exercises one time. Record how many ‘One Foot Raises’ (you and your friends) can do on each foot before you break form. Try to stand for 60 seconds on your right foot and then 60 seconds on your left foot. If you cannot stand for 60 seconds, record your times. Next, skip rope for five minutes and record how many jumps you complete without breaking stride. When you are doing ‘Kick Backs’ pay close attention to which leg you can do more successful kicks from. Record how many V-Ups you can do, but also take notice of the amount of time it takes you to finish. Record the times of your ‘Short Sprint Resets.’ Have fun.

Exercises: One Foot Raises (Everyday), Skipping Rope (Tuesdays, Thursdays, and Saturdays), Kickbacks (Everyday), V-Ups (Everyday), Short Sprint Resets (Mondays, Wednesdays, and Fridays).

• Running is jumping! Your vertical jump is simply speed converted up. Once you start to improve your running muscles, your ability to jump will improve.




• By then end of the week you’ll notice an increase in your anaerobic threshold.



• If you do this W.O.W. you should see your 100 yard dash time decrease.



• Over the week you will start to feel the muscles of your feet getting stronger.



• Your core and back muscle strength will improve.



• You will become more skilled at jumping rope, meaning your coordination, rhythm and timing is improving.



• You will begin to notice an improvement in your running gait.



Post-Assessment

Jumping and running are plyometric exercises, they blend together. All of these exercises on their own are great. Combine them and you have a recipe to improve your vertical jump and achieve athletic success. Athletics requires quick bursts of speed, and the sprinting will increase your anaerobic endurance. At the end of the first week record your performance on each exercise. Notice the improvements gained. Compare your results with a friend.

ONE FOOT RAISES

Rise up on the balls of one foot as if you are reaching for something on a high shelf. Repeat this a few times to warm up your foot. Make sure your knee is slightly bent.
Now rise up on the ball of your foot and try to hold yourself in this position. The goal is to stay on the ball of your foot until you lose form. Switch to your right foot and repeat. Repeat this process three to form times.

Losing form can consist of dropping your heel, or of waving your arms around to keep your balance. If you lose form, move on to the other foot, and come back to your first foot.

Tips

It helps to stand by a wall, chair, or something stable when you are first starting out.

KICK BACKS

Start flat on your back. Your arms should be at your sides between a 45 - 90 degree angle. Your palms are facing down. Press them into the ground. Place your legs on the exercise ball with your heels in the middle of the ball.


Begin by pushing your right heel into the ball, drawing your foot toward the hips and then onto the toes. Kick your left leg as far back as possible over the left shoulder. As you kick your leg back, thrust your hips into the air as high as you can. The buttocks remain off the floor throughout the exercise. Your right leg bends and your right foot pulls the exercise ball close to the buttocks. Return your left leg to the ball. Now kick your left leg back over the right shoulder. Keep kicking, alternating shoulders. Repeat, using the right leg.

Variation: Wear 3-6 lb. ankle weights during this exercise.
Tips
Keep your hands pressed firmly to the ground throughout the exercise.

V-UPS

Begin in the forward prone position. You are face down on he exercise ball and your knees are in the center of the exercise ball. Your hands should be extended shoulder width apart with your hands on the floor. Walk your hands forward until your ankles or the top of your feet are centered on top of the ball. Your shoulders should be directly over your hands. Pull your hips up toward the ceiling; your face looks at the floor. Legs are straight. Your body forms a V. Your toes are now on top of the ball, stabilizing your body. Repeat several times.
Variation # 1: Make little circles clockwise and counterclockwise using your feet.

Variation # 2: Reposition yourself so that your thighs are on top of the gymnastics ball. Place your fingertips on two disks. Contrast your abdominals and bring your knees to your chest while balancing on your fingertips on a balancing disc. Return to the starting position.
Tips

The object is to accomplish the movement without momentum, enabling significant lower abdominal advancement.

SKIPPING ROPE

When your are skipping rope don't jump any higher than you need to. Make sure that you change directions every four jumps. You jump in place on both legs for four beats then jump side to side with your feet together for four beats, then jump in a box formation. Once you've finished the box, reverse the box. The final step is to jump on one foot for four beats and then jump on the other foot for four beats. Once you've finished repeat the process. Do as many cycles as you can in five minutes.


Tips

 You need to land without making noise. When jumping on one leg, keep the non-jumping leg close to the body for better balance. Make sure to point and flex your toes to the floor. Always jump on the plyometric surface. Change directions every four jumps.

SHORT SPRINT RESETS

Sprint 20 yards at intermediate intensity and jog back to the starting line (your jog back is your only recovery time). Next sprint 30 yards and jog back. You will then do sprints for 40 yards, 50 yards, 60 yards, 70 yards, 80 yards, 90 yards, and 100 yards. You have one minute from the time you finish your sprint to recover before your next sprint.
Tips

Focus on full speed at different distances to maximize your intensity at different distances. You may sprint 20 yards at an intermediate intensity and then do your 40 yard sprint at full speed.