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How to Jump Higher (STEP BY STEP GUIDE!)
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How to Jump Higher (STEP BY STEP GUIDE!)

How to Increase Vertical Jump

In this section, Jeff Cavaliere discusses the principles of increasing vertical jump and emphasizes the importance of hard work and proper training techniques.

Principles for Increasing Vertical Jump

  • Michael Jordan's work ethic is highlighted as an example of the dedication required to improve vertical jump.
  • There are two main principles to focus on when trying to increase vertical jump:
  • Driving feet into the ground harder (Ground Force Production).
  • Driving feet into the ground faster (Rate of Force Production).

Stretching for Vertical Jump

  • Proper stretching is essential for activating and tapping into resources needed for a higher vertical jump.
  • Achilles Tendon stretch:
  • Two variations with bent and straight knees should be performed.
  • Hold each stretch for about a minute to two minutes on each leg.
  • Hip Flexor stretch:
  • Important for achieving full extension during explosive jumps.
  • Spend at least 8 minutes on this stretch.
  • Groin stretch with Achilles emphasis:
  • Incorporates stretching out lats and core while reaching forward.
  • Helps increase reach and overall vertical jump.

Timestamps have been associated with bullet points where available.

Why NFL Players Have a Higher Vertical Jump Than NBA Players

In this section, the speaker discusses why NFL players have a higher vertical jump than NBA players and emphasizes the importance of strength in achieving a higher jump.

Factors Affecting Vertical Jump

  • NFL players have a more impressive vertical jump than NBA players.
  • Strength plays a crucial role in achieving a higher vertical jump.
  • Defensive linemen, who are often close to 300 pounds, can still achieve impressive jumps due to their strength.

Importance of Toe Squats

  • Toe squats help in pushing harder during jumps.
  • By focusing on accelerating up with the weight and pushing up onto the big toe, the flexor hallucis longus muscle is strengthened.
  • Strengthening this muscle allows for extra inches in the vertical jump.

Kettlebell Swings for Explosiveness

  • Kettlebell swings or dumbbell swings help develop explosive power.
  • Triple extension through ankles, knees, and hips is essential for generating more force and achieving higher jumps.

Heavy Sled or Prowler Pushes

  • Pushing heavy sleds or prowlers helps overcome ground force and inertia.
  • If access to equipment is limited, using a stack of plates outdoors can be an alternative.
  • Pushing as hard as possible improves force production and propels the body upward.

Techniques to Increase Vertical Jump

This section focuses on techniques that can help increase vertical jump by pushing faster and improving descent speed.

Box Jumps for Elevating Center of Gravity

  • Box jumps are used to elevate the center of gravity during jumps.
  • Landing with knees no higher than a 90-degree bend ensures proper control and focus on getting the body up off the ground.
  • Attacking the descent into the jump increases speed and creates a stretch reflex for greater force production.

Lightening Weight for Speed

  • Lightening the weight in exercises like kettlebell swings and prowler pushes allows for more explosive movements.
  • The focus shifts from overcoming strong forces to pushing faster, translating to improved vertical jump performance.

Training Approach for Jumping Higher

This section emphasizes the importance of training properly to improve vertical jump performance consistently.

Balanced Training for Strength and Control

  • Training should not solely rely on jumping but also include controlled exercises.
  • Balancing strength training with specific jumping techniques is crucial for optimal performance.

ATHLEANX Training System

  • The speaker recommends his ATHLEANX Training System, designed to train individuals like athletes.
  • The program focuses on enhancing performance in various aspects, including vertical jump, speed, and aesthetics.

Conclusion

The transcript provides insights into why NFL players have a higher vertical jump than NBA players. It highlights the significance of strength, specific exercises like toe squats and kettlebell swings, as well as proper training techniques such as box jumps and lightening weights. By following these strategies, individuals can improve their vertical jump performance effectively.

Video description

Increase your vertical by training like an athlete http://athleanx.com/x/jump-like-an-athlete Learning how to jump higher can be confusing. Always focusing on what's above you tends to make you forget to concentrate on what's below you! You see, in order to increase your vertical jump and start jumping higher you have to focus on the ground. In this video I show you a step by step guide for how to increase your jumping ability by improving your ability to: 1. Drive your feet into the ground harder 2. Drive your feet into the ground faster When you increase your ability to push into the ground with more force you increase your vertical jump. Basic physics will tell you that forces are opposed in nature by an equal and opposite force. Push into the ground and the ground will push back essentially, allowing you to jump higher. When you increase your rate of force production you tap into your bodies' ability to produce more force due to elastic energy and the stretch reflex reaction. In this video, I show you how to jump higher by giving you specific example exercises to increase your vertical and stretches to make it possible. There is no single exercise to jump high. You've got to plan a complete program that focuses on not just jumping exercises but overall body athleticism and development. Learning how to jump higher requires that you train for maximum explosiveness in more than just your legs. You've got to have great core stability and even upper body flexibility (see why in the video). Throw in the joint mobility needed in your ankles and hips and you'll see just how comprehensive you have to be in your jump training to be the best you can be. Whether you're training for the combine vertical jump test or just looking to learn how to increase your jump for basketball, football or any other sport, you'll want to check out the ATHLEAN-X Training System. It's used by today's top pro athletes to become more explosive jumpers and it's available at http://athleanx.com For more leg workouts, leg exercise videos and ways to increase your ability to jump high be sure to subscribe to our channel at http://youtube.com/user/jdcav24