Training to increase your vertical jump isn't rocket science. All you need is a bit of background and a few exercises to get you started.
Read on
Jump Starter
Your vertical jump comes from a specific type of muscle - lets call it 'fast-twitch' muscle. You also have two other types of muscle that are involved to different degrees in jumping. But lets keep this simple.
To train the fast-twitch muscles you need to train with low rep - high intensity workouts. This training targets the muscles that are most active in giving an explosive vertical jump and so will give the greatest results in the least amount of time.
A few exercises to get you started are listed below
Calf raises
This exercise targets your calves which give the final push upwards in your jump. To increase intensity of this work out use either a weight vest or dumbbells - one in each hand for balance. To do this exercise start standing straight then push upwards as strongly as you can so that all your weight rests on your toes. You shouldn't leave the ground. Then slowly lower yourself to starting position.
Squats
This exercise develops your quads which are the main muscles in jumping. Start by standing in front of a chair. To increase intensity of this workout use a weight plate and hold it to your chest with both arms. Stand with legs shoulder width apart and knees slightly bent. Slowly lower yourself until your bum just touches the edge of the chair seat. Explode back upwards as fast as you can to starting position.
Lunges
This exercise targets your hamstrings, another group of muscles essential for an explosive vertical jump. Use a weight vest or two dumbbells to increase the intensity of this exercise. Stand up straight with your legs together. Step forwards with one leg, leaving the other leg behind. You should end up with your forwards leg bent at the knee and the thigh parallel to the ground. Your trailing leg should be extended behind you and only slightly bent at the knee. Explode back upwards to starting position.
Skipping
Skipping isn't something that fits in perfectly with the high intensity training of vertical training but is important none the less. Skipping teaches your muscles the technique of jumping and improves stamina and agility. It is also around 4 times as good for you than running - ie. skipping for 15 minutes is the equivalent of running for an hour. It is hands down one of the best things for developing a massive vertical jump.
Start with these 4 workouts and you will be well on your way to throwing down the rock!
Black Friday Black & Decker VEC026BD Electromate 400 Jump-Starter with Built-In Air Compressor 2011 Deals
Nov 12, 2011 15:59:47
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Black Friday Black & Decker VEC026BD Electromate 400 Jump-Starter with Built-In Air Compressor Feature
- 450 amps instantly jump-starts without the need of another vehicle
- Built-in ultra-bright LED work light for emergency roadside assistance
- Exclusive built-in 120 volt AC charger for use with ordinary household extension cord for recharging
- Reverse hook-up warning alarm to prevent damage to vehicle or electronics
- One year warranty
Black Friday Black & Decker VEC026BD Electromate 400 Jump-Starter with Built-In Air Compressor Overview
Black & Decker Electromate 400 AC/DC Portable Power Station Jump-Starter with Built-In Air Compressor is a portable power station. This Electromate 400 has 450 instant amps to start the car in the unlikely event that the battery goes dead. It comes equipped with a built-in, ultra-bright LED work light for emergency roadside assistance. This Electromate 400 plugs into any household outlet with the built-in 120-volt AC charger. It features a keyless on and off power safety switch, reverse hook-up warning alarm, vehicle alternator voltage check as well as an LED battery status indicator. It also comes equipped with one 120V AC power outlet, and one 12V DC power outlet.Black Friday Black & Decker VEC026BD Electromate 400 Jump-Starter with Built-In Air Compressor Specifications
The Black & Decker Electromate 400 Portable Power Station/Jump-Starter/Compressor has 450 instant amps to start your car in the unlikely event that your battery goes dead. You can never count on finding someone to jump-start your car, even if you have a set of jumper cables. The Power Station/Jump-Starter/Compressor will alleviate this problem by giving you the power you need to do it yourself. Black & Decker's Electromate 400 is a powerful and compact tool to restart your vehicle. View larger. |
 The Electromate 400 comes equipped with an air compressor. |
 Power small appliances with the 120V AC and 12V DC outlets. |
When your car loses power, the Electromate 400 has enough power to both jump-start your vehicle and run emergency appliances such as portable lights, radios, cell phones, and small tools. The Electromate 400 is also ideal for non-emergency situations like tailgating parties, camping, power outages, and any other situation where no wall outlet is available. It comes equipped with one 120V AC power outlet and one 12V DC outlet, allowing you to charge and operate more than one appliance at once.
Inflates Tires, Sports Equipment, and More
There's also a built-in air compressor that allows you to inflate bicycle tires, sports equipment, and pool toys, but this compressor is also powerful enough to pump up the tires on your vehicle.
Other Features
The Electromate 400 also comes equipped with a built-in, ultra-bright LED work light for emergency roadside assistance and an exclusive, built-in 120-volt AC charger that plugs into any household outlet. Other features include a keyless on/off power safety switch, reverse hook-up warning alarm in case the jump-start cables are attached to the wrong terminals, vehicle alternator voltage check, and LED battery status indicator.
Rechargeable
This unit recharges easily from any household AC outlet or DC automobile cigarette-plug style outlet, so that it will be ready the next time you need it.
Warranty
Black & Decker offers a full 2-year warranty.
What's in the box
The Electromate 400 unit, a 12 volt charger, heavy-duty cables and clamps, and an adapter nozzle set.
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