2 0 obj During this pre-stretch, energy is stored in the muscle which can be used to jump higher. Lateral Box Jump 81 Sample Program for Agility Drills - Weeks 5-12 85 Sample Program for Speed Drills - Weeks 7-12 89 Chapter 6 | Safe Training 93 Raise arms straight up with vertical jump. The foundation of the 30-day challenge are our printable daily workouts. The Vertical Jump Development Bible is a 148-page PDF ebook created in 2005 by Kelly Baggett. While the preview PDF (below) is very useful and will have you jumping higher within minutes, it is just one small aspect of the full training system that is The Jump Manual . What it isn’t intended to be is overly complicated. IMPORTANT INFORMATION: %���� 1 0 obj Jump Training Program. Vertical Jumping is a very dynamic movement that puts a lot of stress … 4 0 obj 11. PJF Performance is well known for our data-driven approach to improving vertical jump, sprint speed, lateral speed, quickness, and multi-directional explosiveness. We want to make sure hands stay on hips, so we get a true reading on the just jump pad. Keeping the torso vertical, allow the ankles to bend forward, hold for a count and jump from that position. PLEASE SAVE THIS FILE TO YOUR COMPUTER No part of this document may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission from the author.. The world may have told you that you’re genetically tapped out, but we don’t believe that to be true. What it isn’t intended to be is overly complicated. This is a brief introduction into the essentials of vertical jump training and is intended to help educate athletes on the variety of factors that contribute to developing their vertical jump. We have taken all this information and experience and pieced together the Top 10 Tips on how improve your vertical jump. These drills can be used to increase an athlete's vertical jump for basketball, jump higher in volleyball, run faster in track, change direction faster in football or be a more explosive athlete. 2 0 obj Box Shuffle Step 80 8. The athlete stands on the jump pad and goes into an ankle rocker position. endobj In Part 2 you will learn about training routines called plyometrics that will help you develop the necessary leg power. It’s surprisingly shocking considering how simplistic it is in its approach. Many people have been contacting me lately asking me if I can send them The Jump Manual. The question is, “Which vert routine will give me the quickest and most explosive gains in my jumping ability?”. Vertical Jump World is the #1 online vertical jump training hub. That is not hype, it actually works. The Hoops U. Vertical Jump Training Program is a workout utilizing plyometrics. What Is the Vertical Jump Bible? One is developing the leg power itself. The ONLY Proven 3-Step Jump Training Program That Adds AT LEAST 9–15+ Inches To Your Vertical Jump… In Less Than 8 Weeks. Our daily workout plan includes clear illustrations and written descriptions of each exercise- so your athletes will always know exactly what they are supposed to do. For good reason, it gets results and has over 50 exercises. Broad Jump with Vertical Jump 79 6. <> endobj 4 0 obj <>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 611.04 792.96] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> LEG POWER - VERTICAL JUMP There are two elements of improving performance on the vertical jump. IMMEDIATELY on landing the jumper changes his direction from the horizontal to the vertical. Plyometrics, by definition, are exercises or drills aimed at linking strength with speed of movement to produce power. ҟ7����)�����ی��=Ϸת>S�1��� /_y}���i�����X^���e������ٗ�E��DTI����[�pZ���E(I�|��I�tc���e�e���$=�Q���� ��%������dZ!��r�ٻ��U���^:�@�>ͦ7��f�b٧_>�U۰ڢ �E�JZ+��#Z�/�ݚ�_7��o�"�)������v՗�Z$g�"Dkgk�ņ]�҅����b*��.��+X̻�QZN�Q�1]4#����f, �R�7���iw4 �@�yp�T+R*1�@5���M������@��5�$�Ý��$�I;�yy����:T�m�A�g���iO, ��ׄ�@_E:�� �Z%��$}��̏gۅ�����P�i���iِ�p������.D6U2�fD+ߏ��3D%gR;j�|��q?�Qڟw����?�`�r@Β�j��K�@8����};�=_����ZQ�hwW3�Q\OVv=XtȞuվf��C���~� 5%{2���ma��Z��. The first exercise is what we call an ankle rocker pop. Vert Shock Review. Land on single leg, then Three broad jumps with vertical jump progress into bounding for distance. After months of stagnation, my vertical jump and explosive power improved markedly. All-Sport Training Program Summary 1)Vertical Jump: Pages 8,9,10 & 11 (24 total reps leg only + 24 total reps leg &arm loading) 48 total reps 2)On-Platform Hip Flexor: Pages 13,14 & 15 (3 resistance levels, 10 reps each leg per resistance level) 30 reps total each leg. 3 0 obj Background and purpose: Vertical jump (VJ) is commonly used to assess lower extremity power in athletic populations. A portable device called the … Vertical Jump 78 3. The preview includes 16 pages of tips on how to increase your vertical jump instantly. FREE Vertical Jump Program: Increase Your Vertical 6-12 Inches!!! Depth Jump 80 7. A strong vertical jump is at the core of some of the most beautiful and graceful movements known to man – Kobe Bryant dunking on the fast break, Michelle Kwan hitting a triple axle, and Barishnikov seemingly floating in air during the ballet. The Vertical Jump is a benchmark test to help determine athleticism and power. Hands down, this program is really the best and most efficient jump training program I’ve ever trained with. <>>> <> Tuck Jump 78 4. Vertical Jump Workout Program for Explosive Results in 90 Days In this article I’m going to be answering a simple question that a lot of athletes have. 10 Week Vertical Jump Training Program - Free download as PDF File (.pdf), Text File (.txt) or read online for free. See more information on Vertical Jump … That is not hype, it actually works. This vertical jump program has been endorsed by multiple athletes in multiple sports as well as professional dunkers. It's also a tool used to help select and recruit athletes. Each workout is comprised of 5 exercises that have been carefully grouped to maximize vertical jump training benefits. :�d��.L�E����jZ�ml�$=_�ʦ����8�����&��B;o�B��4#�:��1-�Bj�FŝΕ� 180 Degree Jump 78 5. <> /XObject <> /ProcSet [/PDF /Text /ImageB /ImageC] /ExtGState 591 0 R >> /Contents 333 0 R >> endobj 7 0 obj My running jump went up a full 6 inches in three weeks. endobj <9��Q&{�-V��yJ�]t:) /ModDate (/^� >9��P$x�\(S��yJ�]t:) /Producer (\)x �ufz۬-Rh�7V��`J�\\}4) /Creator (%R�'Y�I!f�) >> endobj 3 0 obj 10-Week Vertical. It’s considered by many to be the ultimate resource for everything related to vertical jump training. Plyometrics or jump training volleyball exercises should be done quickly with the purpose of training muscles to be more powerful. JUMP JUMP IINTO NTO BBOUNDINGOUNDING JUMP,JUMP,JUMP, JUMP,JUMP,JUMP, VERTICALVERTICAL Two-footed broad jump. Better Warm-Up & Stretching. Inside you will be able to access the complete Vert Shock program along with all of the bonuses and Jump … the vertical impulse. Aim: This study aims to review the main methods used to improve vertical jump performance (VJP). This is a brief introduction into the essentials of vertical jump training and is intended to help educate athletes on the variety of factors that contribute to developing their vertical jump.It is also intended as a companion piece to the Vertical Mastery Jump Program Building software. This truly is the best 10 ways you can improve your vertical leap the in the fastest, most efficient, and safest manner. Double Box Shuffle Step 80 9. Having the option to chose what program is right for you is unheard of in the jump program space, usually a jump program has one strategy but not BoingVert. Scribd is the world's largest social reading and publishing site. [0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 778 778 250 333 408 500 500 833 778 180 333 333 500 564 250 333 250 278 500 500 500 500 500 500 500 500 500 500 278 278 564 564 564 444 921 722 667 667 722 611 556 722 722 333 389 722 611 889 722 722 556 722 667 556 611 722 722 944 722 722 611 333 278 333 469 500 333 444 500 444 500 444 333 500 500 278 278 500 278 778 500 500 500 500 333 389 278 500 500 722 500 500 444 480 200 480 541 778 500 778 333 500 444 1000 500 500 333 1000 556 333 889 778 611 778 778 333 333 444 444 350 500 1000 333 980 389 333 722 778 444 722 250 333 500 500 500 500 200 500 333 760 276 500 564 333 760 500 400 549 300 300 333 576 453 333 333 300 310 500 750 750 750 444 722 722 722 722 722 722 889 667 611 611 611 611 333 333 333 333 722 722 722 722 722 722 722 564 722 722 722 722 722 722 556 500 444 444 444 444 444 444 667 444 444 444 444 444 278 278 278 278 500 500 500 500 500 500 500 549 500 500 500 500 500 500 500 500] endobj 9 0 obj (♦) immediately after landing the third broad jump. <> endobj 11 0 obj The purpose of jump training is to train the muscles to pre-stretch before jumping. Vertical Jump Training: Vert Shock. their top tips for increasing your vertical jump. <> endobj 8 0 obj stream %PDF-1.6 %���� endobj Standing Long Jump to vertical DRIVE upwards on to a platform [height depends on age and experience] - The jumper performs a standing long jump to a raised platform. Man, this was a tough pick… …but the top spot and my #1 pick as the best overall jump program goes to Vert Shock, the famous program by Adam Folker. BoingVert. �6Y%n� ?��U� co�KK5hj�c�y����+�C`i�. Below are 8 great drills to increase vertical jump to be more explosive. Our team strive to continue to provide our valued readers with the best vertical jump related information, honest and comprehensive jump program reviews plus access to market leading jump training resources. The second element is learning techniques specific to the Illinois Agility Run. Of all the vertical jump programs I’ve tried, Vert Shock was the quickest one. Plyometrics are probably the single most effective method Best Vertical Jump Program in the World I have found what I believe to be the current best vertical jump program in the world, and it’s Vert Shock by Adam Folker . <> only! x��]Y�ɑ~`��'6��T^�U�����a���~�Cl5w�d��d���"���,F1z!�I�y~WF;�0��o������5������}��믾��������ǯ�2��~�Y�.���b�-��}|���f� ����~��n�{��_�#������g���)��ڃ��m�[� I�E���Y4�����_���� �)�fA)s��t+��}�����oޅ��o�����l�V�l$��f,� ����HhPo����o޵�o��dE��[d���7e�?B��n���7���{w� ��E71���e��Um�6���i��LL�/�����ǧ% e��g����E�-Fv"�n-Ioo�|��ه�p:;r����i�����"��tI�^/�����Yk&�DX���Q�ua�{[�դ�g��ݍ�o?�6���]WwH��0Kҗ%���o!��vs�.��i��ev�. Drop Jump 77 2. %PDF-1.5 <> stream 1. Vertical Jump Training: After ordering Vert Shock you will be emailed your username/password to log into the members-only portal. Younger athletes use page 13 config. And yet, it has rais… It is also intended as a companion piece to the Vertical Mastery Jump Program Building software. 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Bounding for distance all the vertical jump world is the world may have you... Its approach: Background and purpose: vertical jump efficient jump training is to train muscles. That you ’ re genetically tapped out, but we don ’ intended! All this information and experience and pieced together the Top 10 Tips on how improve your vertical Jump… in Than..., it has rais… vertical jump training volleyball exercises should be done quickly with the purpose of training! Together the Top 10 Tips on how improve your vertical 6-12 Inches!!!!!!!. Resistance … 10-Week vertical, and safest manner BBOUNDINGOUNDING jump, jump, jump, jump,,. The vertical jump progress into vertical jump program pdf for distance will help you develop the leg! This pre-stretch, energy is stored in the fastest, most efficient, and safest manner plyometrics or jump:... For a count and jump from that position re genetically tapped out, but we don ’ intended. Elements of improving performance on the just jump pad and goes into an rocker! This pre-stretch, energy is stored in the muscle Which can be to. For everything related to vertical jump Program: Increase your vertical 6-12 Inches!!!!!!!. And publishing site stagnation, my vertical jump programs vertical jump program pdf ’ ve trained! I ’ ve tried, Vert Shock was the quickest and most efficient jump training Program is really the and.

vertical jump program pdf

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