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Athletic Conditioning for Soccer

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Soccer (also known as “football”) is one of the most popular sports in the world, with a growing number of enthusiasts and players world-wide. Despite this fact, strength and conditioning programs for soccer are often neglected or outdated. Except at the professional level, many athletes and coaches still focus only on skill development and endurance training (ie- running), and ignore other important elements of fitness such as:

Strength and strength endurance

Speed and power

Flexibility

Agility

Nutrition

Athletes of other popular sports such as hockey or American football typically understand the importance of a complementary strength and conditioning program (especially off-season) to improve their performance, but it seems that some soccer players don’t believe that elements such as strength or power development are necessary for their sport. This couldn’t be further from the truth.

In this article I will take a closer look at the different components of fitness involved in the sport of soccer, and then suggest a simple way to organize your high performance training program. I will not be discussing skill development in this article.

Endurance in Soccer

A soccer fitness program should be built around developing a good aerobic base. Several studies into the physiological demands of soccer have shown that outfield players can travel up to 13 km or 8 miles during a 90-minute game. This places a significant demand on the athlete’s cardiovascular system and muscular endurance. Having said that, I believe this is one aspect of training that is already over-emphasized in this sport.

It’s not uncommon to hear of soccer players running for at least an hour at a time several days per week in an attempt to improve their performance on the field. However, if you start to analyze the ‘sport-specific’ requirements of the athletes, you will realize that they are actually engaging in varying intensities of activity for different durations while playing, including: walking, jogging, running, and sprinting, and in various directions. Incorporating interval training into your program, that involves high and low intensities of activity, will provide better results than long duration, low intensity jogging alone.

Strength in Soccer

Strength is an important component of fitness that can benefit athletes in any sport, although it is often viewed as having little importance in soccer. However, strength forms the basis for power and speed. Soccer players also need strength to hold off challenges from opponents. Other benefits of strength training include:

injury resistance
leaner body composition
faster metabolism
more energy
greater explosiveness
improved balance, stability, and agility
faster recovery
greater bone density

High level soccer players don’t need to have the same absolute strength as American football players or rugby players, but a properly designed ‘off-field’ strength training program will definitely improve your in performance! Relative strength is more important in soccer than absolute strength. Relative strength is simply your absolute strength in relation to your body weight.

Your strength training program should focus on compound, functional exercises (such as lunges, squats, step ups, pushups, dips, chinups), and take into account balancing the strength of opposing muscle groups (ie- quadriceps vs. hamstrings). Don’t waste your time training solely on machines, and avoid useless, non-functional exercises such as leg extensions. The majority of your exercises should be ground-based, using bodyweight or free weights as resistance, and should involve movement of your full body. Train all the major muscle groups, with emphasis on your lower body and core. For more information on functional training, check out my strength training article entitled, “What Really Works: Effective Strength Training Principles.”

Speed & Agility in Soccer

Another significant component of a soccer fitness program is speed and agility training. The speed of play in today’s game is quicker than ever. While endurance and strength are very important to improving your performance, faster players have a definite competitive edge. You may have better endurance than the next guy, but if he makes it to the ball first it won’t matter that you can run marathons!

A simple speed test is a sprint over 30 yards from a standing start. You can try this yourself and have someone else time you. A sprint time under 5.0 seconds is good. Professional players average around 4.0 seconds.

Power is the combination of strength and speed. A more powerful player is a more formidable player. To improve your speed and explosiveness you should include power movements in your program, such as jump squats, high pulls, power cleans, and push presses, as well as plyometric drills such as box jumps, alternate push-offs, lateral shuffle, and split lunge jumps.

Because it is important to have speed endurance, I recommend incorporating these exercises into a circuit training program with high intensity intervals. A typical workout would alternate between power movements for lower body and upper body, with plyometric exercises as intervals. You can conclude your training session with sprint drills and agility work (such as the ‘ladder drill’).

Flexibility in Soccer

Another important aspect of fitness is flexibility. Maintaining a healthy range of motion can be very beneficial, however, few people understand the most effective methods of stretching or when to use them. Many athletes still do passive stretching before their workout or practice, when actually this can diminish performance and increase risk of injury! The safest and most productive way to integrate flexibility training into your routine, is to do a dynamic warm up (walking lunges, bodyweight squats, high knees, butt kicks, arm circles, etc.) before a workout, practice or game, and then spend some time stretching at the end. Also, a better alternative to static passive stretching is static ‘active’ stretching (using your own muscular effort to hold the position). Read my article “Stretching: The Long and Short of It” for more information.

Nutrition for Soccer

I won’t get too deeply into the subject of sports nutrition here… that’s a whole other article. Suffice it to say that what you eat will directly affect your energy levels, recovery, performance, and health. Here are some basic tips to consider regarding your diet:

Drink ALOT more water.

Eat 4-6 smaller meals / snacks each day.

Eat after exercise, not directly before.

Each meal should include protein (fish, chicken, eggs, lean meat, poultry, protein shakes, some dairy, etc), and fruits and vegetables, as well as whole grains.

Starchy carbs (ie: pasta, potatoes, rice, bread, grains, etc) should be eaten after exercise, or the night before a big game, but otherwise reduced in your diet.

No sugars, pastries, junk food, pop, chips, alcohol, tobacco, etc.

Don’t eat before sleep.

Take fish oil daily.

The Program

Here is a simple way to organize your training, on and off the field:

Your off season weekly gym program should include two strength training days (superset opposing muscle groups using functional exercises) and a speed / power day (explosive weightlifting movements in a circuit, with plyometrics as intervals), in addition to your athletic skill training / practices on the field. Do some agility work and sprint starts at the end of your speed / power circuit. Then include 2 to 3 endurance / cardiovascular training sessions each week as well, running for about 30 minutes with short sprint intervals and hill running… not just long endurance runs.

For in season training, just reduce your training volume and cut back to only one strength workout and one speed / power workout per week. You can adjust the number of endurance training sessions as well, depending on the number of practices or games you have each week.

A great model to refer to when designing a training program for young athletes can be found at www.ltad.ca. The Long Term Athlete Development model provides clear, progressive training guidelines for each stage of an athletes development.

Conclusion:

Keep in mind that this is only a basic overview of high performance training for soccer. For a complete program design, and detailed explanation of these exercises, go to www.SoccerAthletics.com to check out our instructional DVD. It is a complete and comprehensive resource for soccer athletes.

I expect that you have found this article informative and that I have adequately explained why serious soccer players need to follow a sport specific conditioning program. My hope is that this will help you reach your athletic goals by training like a pro!

Stay Fit,

Josh Hewett

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Josh Hewett, BA Kin, is a certified trainer, coach, competitive strength athlete, and author. He is the owner of Top Form Fitness and the producer of Building the Complete Soccer Athlete DVD. Josh has been working in the fitness and physical conditioning industry for over 20 years, and has helped hundreds of people reach their fitness and performance goals using his proven training system.

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The Tire Push and Pull Football Drill

Source: http://www.articlesbase.com/soccer-articles/athletic-conditioning-for-soccer-3959651.html

Article Tags:
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Athletic Conditioning for Soccer is a post from: Plyometrics Jumping

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How To Increase Your Vertical Jump – One Step At A Time

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How To Increase Your Vertical Jump – One Step At A Time

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The individual steps of how to increase your vertical can be mastered, if you take the time to isolate and drill them correctly. Let’s take a look at a couple of quick and easy wins you can grab and stack onto your current routines.

To begin with, you need to visualize where you are and where you want to be. Take a moment to approach your basketball hoop and give your best possible jump. Repeat this in your mind and close your eyes as you imagine you are reaching your goal. Try assuming that you’re lighter than you are actually. Then open your eyes and do another powerful jump.

It could be that you realised an increase, and some of that may have been due to the way you swung your arms. When we get excited and motivated we have an arm swing we do that helps to propel our bodies up slightly higher. While it won’t get us a matter of feet you will certainly notice a few inches in improvement.

Another important factor is flexibility. In this case, our body can begin to loosen up and give us more elasticity to complete the jump. When you focus on stretching the flexibility in both the legs and the glutes, it is almost certain that you will become limber in no time at all.

Since you are looking for how to increase your vertical, you will understand how important strength will be in this process as well. The majority of your explosive force will originate in your legs, so be certain to build the maximum strength possible in your lower body. As they increase in power the amount of height you can get in a jump increases as well.

If there is room in your backyard, you might consider adding a trampoline to it. Using this you can prepare for better and safer landings whilst training for a bigger jump too. Add a medicine ball to your workout equipment – this is a great way to help build your leg muscles and practice toward your goals as well.

As mentioned earlier there is something of merit to strengthening your ankles and calves, but you need to build your toe muscles as well. Since they are essentially what you will spring off of, it is vital that you take the time to build them up so they can give you more lift.

A good place to start is by working on toe crunches and curls. As you begin to increase the muscle in them with this method, begin to push up and stay on your toes for about ten seconds. When you do this on a regular basis, you begin to increase the amount of weight that they can project and soon you find you can increase your vertical leap better.

Essentially, you will find practice and persistence are going to be the best allies you have in this process. While we all want instant results, some processes do take time. Give yourself time to repair and grow, and then accurately measure your performance once per week. You should begin to see results within a matter of days and reach your peak in no time at all. When you are jumping at your own personal max, there will a huge sense of satisfaction and achievement at having done so.

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Don’t stop there. If you’re serious about learning how to improve a vertical jump, take a look now at our specialist site with some great videos that explain the current problems with vertical training methods and also the type of results you can expect from a good plan. Go on then http://www.improveverticaljump.org

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How To Increase Your Vertical Jump – One Step At A Time is a post from: Plyometrics Jumping

How To Increase Your Vertical Jump – Three Absolute Must Nots How To Increase Your Vertical Jump – Three Absolute Must...
Exercises To Increase Your Vertical Jump Height – Vertical Leap Training Exercises To Increase Your Vertical Jump Height – Vertical Leap...

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Power Vertical ? Discover the Ways on How to Increase Vertical Leap

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Power Vertical – Discover the Ways on How to Increase Vertical Leap

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You can increase your vertical leap by just doing few simple exercises daily. First, you can try doing squats daily. However, these won’t be just 3 sets of typical squats. You need to change things a little bit. You need to go down first gradually then explode up instantly. You must explode all the way up unto your toes. Then you need to go down fast and up but you have to consider your weight. Be sure your weight is not so heavy. Otherwise, do not consider going down fast.

You can also try Plyometrics which is a kind of exercise training which is developed to produce fast and powerful movements for the purpose of improving performance for sports like basketball, volleyball, and the likes. With Plyometrics, you will need to jump onto and off of something like a box. Or else, you will to sit on something with knee high and have something another like a box a little higher or bigger than what your sitting on. You need to explode from a seated position and be on top of the box.

There are some other ways to increase vertical leap. However, not all of them are really effective. You will not be able to have the increase that you want to see in your vertical leap. It would be best if you’ll just only go for those that are known to be really effective, those that can give you the increase that you want to see in your vertical leap.

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This author has a lot of good things to say about Power Vertical and Vertical Leap.

Power Vertical ? Discover the Ways on How to Increase Vertical Leap is a post from: Plyometrics Jumping

Vertical Leap Exercises ? 3 Effective Exercises That Will Help You To Increase Your Vertical Leap Vertical Leap Exercises – 3 Effective Exercises That Will Help...
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When you’re passionately searching for the solution to how to increase a vertical jump, you may find that you’re not getting the results you were aiming for. It may be a fitness and conditioning issue, however there are some common mistakes that are made during training that may be stopping you from reaching your goal.

One of the major mistakes players make is that they don’t realize that you can work out too much. Strange but true – take a look at the evidence. When you work out, you begin to break down the muscles in your body. Since you aren’t made from an indestructible source, you must allow your body the chance to heal and rebuild as it strengthens. You should not be working out more than five times a week, including your weights routine and time on the court. Anything more than this and you aren’t making progress, instead you are on the verge of over-training and heading for a burn-out.

Something that also proves to be a problem is that most people do not use all their muscles that are designed to help increase a vertical leap. Many people think that you are only using a couple of muscles. In reality you’re going to be working your butt, quads, calf muscles along with toes and ankles too. It is a full body experience while you are building muscles and if you only focus on one area you end up missing out on your full potential. The best course of action is to do a full body workout as it will help you to get your peak results.

With that in mind we find the third problem that people face. While you are exercising all your muscles, you might be doing everything but jumping. While it can an interesting approach to getting more fit, it will not help you to improve a vertical leap. To have that done you must work on jumping as well! This is more of a skill to master as opposed to a muscle that you increase. When you recognize that you can work on building this skill so you end up with better results than you had in the past. Just avoid focusing too much on this area as well.

This is a full body experience and it does need your mind and body to help work it out as well. If you haven’t worked on your focus during the process, then take note. Whilst you’re engaged in jump training, you must pay attention to what’s going on around you and how you are performing. You might notice some positions and even angles in your foot produce better results. This means that you must study everything that you are doing to get the maximum results possible. If not, you’re probably spinning your wheels and unlikely to make any more significant progress.

Remember that if you’re serious about how to increase your vertical leap you need to build your muscles as well as avoid over working them. Practicing your jumping and focusing on results will help you to avoid the major problems that people run into when they are working on jumping higher.

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Are you regularly paying attention to the areas that hinder and help your training progress? We’ve spent over 10 years perfecting our plan, adding what works and taking out what doesn’t. We’re not saying that it’s absolutely perfect, but we do guarantee our results. An extra 10 inches added by knowing how to increase your vertical jump height. Check it out: http://www.improveverticaljump.org

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Improve your running economy—how efficiently your body uses oxygen—and you’ll go stronger and longer at any pace What makes a runner fast? Conventional wisdom says it’s high aerobic capacity, or VO2 max. But check out the 10 fastest runners at any race, and the winner won’t necessarily have the highest VO2 max. So what’s the secret? It’s running economy.

According to a new book, The Runner’s Body(Rodale, May 2009), the role of VO2 max has been way overrated. If you want to run faster and farther, the authors say, you’ve got to improve your running economy, or how efficiently your body uses oxygen. Like the fuel economy of a car, the less oxygen and energy you need to run at a certain pace, the longer you can go without ending up, well, gassed.

“Running economy is what’s going to help you run faster longer and cost you less than people around you,” says co-author Jonathan Dugas, Ph.D., an exercise physiologist at the University of Illinois at Chicago. “VO2 max just doesn’t predict performance beyond a certain point.”

That’s good news because there’s more room to improve economy than VO2 max, which is largely limited by genetics. Here’s how to do it.

Get Good Form
Sure, Paula Radcliffe set the world marathon record with her distinct loping gait. But for mere mortals, floppy form means wasted energy. Research has shown that through practice you can become more economical. “The more you rehearse, the more efficient you’ll become,” says running coach Matt Fitzgerald, who co-wrote the book with Dugas and Ross Tucker, Ph.D. You don’t have to analyze your stride; the learning occurs naturally as you gain experience.

Make It Happen: Practice running with good form at a pace that feels comfortable from start to finish. You shouldn’t be huffing and puffing, or moving so slowly that it feels unnatural. Over time, your gait will become more efficient. If you’re a beginner, just focus on logging miles. If you’re more experienced, add speedwork.

Get Power
Increasing the force in your stride will make your running feel easier. The more powerfully you can push off the ground, the less effort each stride will take, and ultimately it will be easier to run faster. “You’ll feel like you have more strength in reserve,” says Fitzgerald.

Make It Happen: Try plyometrics—explosive bounding movements that help you push off the ground. These exercises (see “Jump Up to Speed,” below) mimic parts of the running stride and help give you more push-off power on the road.

Get Strong
Build up your all-around body strength, and it will be easier to stay on pace when you’re fatigued. “It’s about being equally strong everywhere, not just having your legs go fast,” says Dugas. Any weaknesses can throw off your biomechanics and cost you more energy.

Make it happen: Core, back, and shoulder work will help you stay upright. Choose specific exercises that fit into your routine and do them consistently, Dugas says. “It’s most important that you’re just doing something,” he says.

Jump up to Speed Exercises to make your running more efficient.

Matt Fitzgerald, a coach and co-author of The Runner’s Body, suggests these three plyometric moves to improve bounding power. Try each of these once a week for four weeks. Do them after a run, or on a nonrunning day with 15 minutes of jogging to warm up.

Lateral Bounding
Stand to the left of a box or a platform that’s about 12 to 16 inches high. Bend your knees slightly and leap up and over the box so that you land on the floor on the opposite side on the opposite foot. Continue leaping over the box in both directions for 30 seconds. Single-Leg Box Jump
Stand on your right foot facing a platform 12 to 18 inches high. Bend your right leg and swing your arms back, then forward, and leap onto the box. Don’t let your left foot touch down. Immediately jump down, landing on the same foot you jumped up with. Keep jumping for 30 seconds, then switch legs.

Split Squat Leap
Stand with one foot ahead of the other with knees slightly bent. Squat, then thrust straight up. In the air, move the forward foot back and the rear foot forward. Land on both feet and immediately bend your knees to begin the next leap. Start with 16 reps.

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Double Your Vertical Leap – Vertical Jumping Training

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Double Your Vertical Leap – Vertical Jumping Training

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There are many different ways for you to double your vertical leap. A vertical jumping training is recommended if you want to increase the height of your vertical jump. However, many people fail at realizing the expected results of their jumping training programs, and most of these people have no clue why they are not able to significantly improve their vertical jump.

People typically use weight vests or ankle weights while performing plyometric exercises or agility drills. They believe that doing so will help a lot in significantly increasing the height of their vertical leap. A vertical jumping training might also recommend this kind of routine but there are those who ask why they are not seeing improvements in the height of their jump.

One reason could be is that they have placed the weight vests or ankle weights in all the wrong locations. It is important that you know where to strategically place weight vests or ankle weights while performing drills and exercises that involve plyometrics and agility. The use of ankle weights is only recommended for leg raises and similar exercises.

Those who use weight vests during plyometric training are in for a surprise. Depth drops, depth jumps, ankle bounces, tuck jumps, lateral cone hops, and mini bounds are some of the many plyometric exercises that need to be performed quickly to become effective. Weight vests can only slow you down so wearing them is not recommended for the aforementioned exercise.

If you want to use weight vests to enhance the results of your vertical jumping training, you will need to be selective with the kind of services where you will use them in. You will only need weight vests for exercises like squat jumps, box jumps, lunge jumps, jump squats, and double-leg bounding. If the focus of your training is speed, you no longer need to supplement it with weights.

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This author writes about How To Make Yourself Jump Higher at Jump Higher Run Faster.

Double Your Vertical Leap – Vertical Jumping Training is a post from: Plyometrics Jumping

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Vertical Leap Exercises ? 3 Effective Exercises That Will Help You To Increase Your Vertical Leap

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Vertical Leap Exercises – 3 Effective Exercises That Will Help You To Increase Your Vertical Leap

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Are you looking for Jump Higher Exercises that really work so you can get the most out of your vertical leap abilities? Tired of trying so many, only getting more-and-more frustrated as a result? Well, don’t give up because we have just the right exercises and tips to change your life!

You need exercises that will strengthen your leg muscles and ultimately help you finally add inches to your vertical leap. Try these for definite results.
Vertical Leap Exercises

Squats: Versatile with fantastic results.
Method: With eyes and head looking-ahead, back-straight, feet-apart and arms stretched-out in front, bend knees into crouch-position. Stay there 2-3 seconds then return to starting-position. Try stooping lower each time.
Repeat X 3 – sets of 12
Calf Raises: You’ll definitely strengthen your calf muscles.
Method: Standing upright, feet-together and flat-on-floor, go-up onto toes. Focus on giving resistance for optimal results.
Repeat X 3 – sets of 12
7 Virtual Leap Exercises tips
Correct breathing throughout your exercises creates stamina and better performance.
1 – Try counting aloud with your exercises. You’ll perform them more carefully and possibly prevent long-term injuries that will undo all the time, effort and diligence put in so far.
2 -Resist the temptation to use weights when starting these exercises, moreso if you’re a beginner. When you have a strong grasp of them and more stamina and overall physical fitness, then you can consider using dumb-bells.
3 – Rotate or stagger your exercises so you’re not bored, even consider changing the frequency and length of them. Your improved confidence level will signal the right time.
4 – Invite friends to join your workout. Add fun and new life to your exercise program and block any temptation to slack off or regretfully abandon your exercises.
5 -Feel free to incorporate other virtual leap exercises which strengthen leg muscles such as Lunges, Stair-Climbing, Scissors Jump, Jump-Roping and Deep Knee Bend/Jumps.
6 -Do yourself a great favor and do what it takes to stay motivated, structured and disciplined so you follow-through reaching your goal of adding inches to your vertical leap.
7- Last but not least, challenge yourself – try to push yourself to the limit.
Using A Step by Step Vertical Leap Exercises Program To Get Trained To get The Most Out Of Your Body
If you’re serious of taking your jumping abilities to a higher level, then it’s higly suggested to get yourself a step by step vertical leap exercises program.
This way, you’ll get step by step training that will help you to literally unleash your body.
This is what you’ll get:
* Complete workout chart.
* Complete training video library.
* Exact Nutrition Plan.
* One-on-One training.
* Weight room alternatives.
* Many more tricks to help you to increase your jumping ability.
Its has lots more to offer as well, so go right now and get your own guide and be on your way to perfecting your new vertical leap exercises to finally be jumping heads-above the other players.
So, do you want to start getting the most out of your body so you can start to increase your vertical leap on the fastest way? Do you want more free training tips on how to jump higher then please visit my free website at http://www.dunklikeapro.com/

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Thanks Todd what about by doing stretching exercise? I have heard some people say stretching exercise can help you correct your posture thereby increasing your height by up to 2.5inch. is that true?
Is it possible to grow taller naturally by making daily exercises? Does yoga stretching and breathing techniques help you have the correct bone and joint strengthening methods to increase your height?
Do height increasing exercises work?

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Vertical Leap Exercises ? 3 Effective Exercises That Will Help You To Increase Your Vertical Leap is a post from: Plyometrics Jumping

Exercises To Increase Your Vertical Jump Height – Vertical Leap Training Exercises To Increase Your Vertical Jump Height – Vertical Leap...
Three Exercises To Help You Learn To Increase Your Vertical Jump Three Exercises To Help You Learn To Increase Your Vertical...

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Sprint Triathlon Training

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Sprint Triathlon Training

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Sprint triathlon are often the stepping stone for many triathletes to get involoved in the sport. Sprints are also races that you can do more often through out the year VS an Ironman. The coaches at the rock star triathlon Academy have put togeather some things you can do to enhance your sprint triathlon training.

1. Avoid Your Facebook Ironman Friends. If you just got back from an explosive 2 mile run, then log-in to your social network to find that yourfriend just slogged out 12 miles, you may be discouraged. It is very important, however, for you to realize that the individual who is training for Ironman is actually making themselves slower when it comes to sprint triathlon training. So don’t be discouraged that you’re not “fit enough”. For sprint triathlon training, you should pursue speed, and not slow endurance.

2. Consider Nutrition Supplementation. There are many nutrition supplements that can assist you with explosiveness, power, speed and recovery. A few of the tried and true aids that are easily accessible to enhance your sprint triathlon training include: creatine, nitric oxide, CoQ10, branched chain amino acids and glutamine. Don’t be afraid of supplements! All those listed here have been researched many times and found to be both safe and effective.

3. Include Overspeed Training. Despite popular belief, overspeed training does not mean that you go out and swim, bike or run faster than you normally would during your sprint triathlon training. Instead, this term refers to neuromuscular training – teaching your muscles how to contract quickly and repetitively. For swimming, this could include practicing with a metronome. For running, you can include treadmill efforts at a pace that makes your legs turn over faster than they would while running outside. And for cycling, you can simply choose an easy gear and perform fast spins at 100+ revolutions per minute.

4. Do Plyometrics. Jumping, hopping, bounding and leaping exercises, also known as “plyometrics” can significantly enhance your sprint triathlon training performance by teaching your muscles to recover quickly between contractions and also produce faster and more forceful efforts. An example of plyometrics would include perform a series of 3×10 jumps up onto a bench or box before you go out for run, or chest passing a medicine ball against a wall for 8 explosive reps. Doing a single plyometric session at least once per week for eight weeks leading up to your sprint triathlon will make you a quicker athlete.

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http://www.rockstartriathlete.com Sprint Triathlon Training Ideas from the guys at the Rock Star Triathlete Academy

Get free advice on how to train for a sprint triathlon right here http://rockstartriathlete.com

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Triathlon Training – How to Train for a Triathlon

Source: http://www.articlesbase.com/sports-and-fitness-articles/sprint-triathlon-training-1679317.html

Article Tags:
sprint triathlon training, sprint triathlon, triathlon training

Learn how to train for the various types of triathlons – Triathlon Training 101T (01:25)

Triathlon Training – Basics

Learn how to train for the various types of triathlons – Triathlon Training Basics (03:54)

Triathlon Training – Transition in a Triathlon

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http://www.rockstartriathlete.com Sprint Triathlon Training Ideas from the guys at the Rock Star Triathlete Academy

Get free advice on how to train for a sprint triathlon right here http://rockstartriathlete.com

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4 Tips on How to Jump Higher

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4 Tips on How to Jump Higher

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There are a lot of factors that go into how high you can jump. No matter what’s been holding you back up until this point though, I am going to give you 4 tips on how to jump higher that you can implement right away. If you perform these on a daily basis, you will start to see an increase in your vertical very soon.

1. Always warm up and stretch properly. This is crucial to not only prevent injury, but there has been research that proves that a properly warmed up and stretched muscle will perform much better than a cold, tight muscle.

Start off by jogging, riding a bike, or jump roping for about 5 minutes. You don’t want to tire your legs out here at all, you just want to get your blood flowing and your heart rate elevated slightly.

Then, perform all of your stretches for your legs. These include your quads, hamstrings, calfs, hip flexors, groin, and even your lower back. Now you’re ready to start your training which leads me to my 2nd out of 4 tips on how to jump higher.

2. Proper Training and Workouts – Jumping is an explosive movement that is powered by your fast twitch muscle fibers. So what you want to really focus on is building up those fast twitch fibers to contract even more explosively which will then lead to an increased vertical leap.

The type of exercises you will be doing are called plyometrics. There are a lot of different plyometrics that you can do but these are my personal favorite and a good starting point: box jumps, jump squats, one-leg jumps, split-squat jumps, and lateral jumps on 1 or both legs. Feel free to switch these up or add your own variation. Make sure you’re performing each exercise very explosively and you take off as soon as you hit the ground.

Along with the plyometrics, another one of my tips on how to jump higher is to perform regular leg exercises to help build up the rest of your leg muscles. Focus on squats, deadlifts, hamstring curls, and calf raises. There has been research that performing plyometrics in conjuction with these exercises will make your gains much more profound.

3. Diet and Nutrition – It’s critical that when you’re training for any certain goal including an increased vertical leap, that you fuel your body with the nutrients that it needs to function at a high level. If you give yourself crap food, your results in the gym will suffer and as a result your vertical leap gains will suffer as well.

Consume a diet rich in protein, good carbs, healthy fats, and lots of fruits and vegetables. Also you should be drinking a lot of water every day. This is one of the most important tips on how to jump higher that you can follow but for some people it’s one of the toughest.

4. Rest and Recovery – Along with the actual training, it’s just as important that you give your body enough time to recover and rejuvenate itself. If you don’t, your gains will start to suffer and could even go in the opposite direction as a result of over training. It happened to me when I first started out and it sucked.

My recommendation is to train no more than 4 times a week and take 3 days off as a recovery period. However you want to split it up is your choice. Also, allow yourself 8 hours of sleep per night since this is the time when you will be recovering the most.

Once you follow those 4 tips on how to jump higher, you should start to see an increased vertical very soon.

If you want to learn more in-depth tips on how to jump higher and get a full workout routine developed by a trainer who has helped many college, NBA, and Olympic athletes increase their vertical, check out my site by Clicking Here.

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Get an increased vertical quicker than you think. All you need is to follow what I talk about in this article and get a good training program. The top 3 vertical training programs on the net can be found on my site. Click here to check them out.

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How to Play Basketball: Target Jumping Drill

Source: http://www.articlesbase.com/sports-and-fitness-articles/4-tips-on-how-to-jump-higher-1717659.html

Article Tags:
tips on how to jump higher, how to jump higher, vertical leap, jump higher, vertical jump

How to Jump Higher

Learn how to improve your jumping skills on the basketball court with the help of this great drill – try to aim higher with each repetition. (00:40)

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How to Play Basketball: Explosions

Learn how to get more out of your jumps on the basketball court with the help of this explosions drill, geared at getting you to reach higher. (00:33)

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Vertical Leap Exercises – How To Jump Higher

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lViews: 4,580

How To Play Music On Dsi – What Nintendo Doesn’t Want You To Know

How many songs do you currently have on your PC in AAC format? If you are like most people, the number is probably very limited. Most of us have our digital music in MP3 files, and may have hundreds of files. This brings us to the strange decision of Nintendo to allow our DSi to only know how to play music in the AAC format. This is very limiting to most of us.

By:
Pierre Kingl

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Video Gamesl
Feb 15, 2010
lViews: 436

Nintendo Dsi Downloadable Games And Files – Play More, Pay Less

Is your normal experience in game play to pay more and play less? You buy a game blowing your entertainment budget for the next several weeks, and only get a week of fun. When you switch to Nintendo DSi downloadable games, you flip the equation and pay less, much less, and play more. You will be playing more than you probably ever imagined.

By:
Pierre Kingl

Hobbies>
Video Gamesl
Feb 15, 2010

How To Put Music On Dsi – The Secret Nintendo Hid From You

You bought a Nintendo DSi for the fun game play. You use it on breaks, sitting around at home, or maybe between classes. It is pretty useless driving down the road, or anytime you need your eyes up. It would be great if this powerful little machine could play MP3 music too. Actually it can. You just need to learn how to put music on DSi, and where to download the songs and everything else you will need. Not many sites host everything you want and need in one place.

By:
Pierre Kingl

Hobbies>
Video Gamesl
Feb 15, 2010
lViews: 1,052

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