It is absolutely necessary to establish guidelines to increase your jump. First every skill improves through recurrence, as happens also for the jump.
You can not go wrong if your first rule is Bungee Jumping In Rishikesh Price moderation. Never perform an excessive amount of jumps, especially if plyometrically high-intesive. The high articular stress may hurt you and stop your will to achieve your goal. Make sure that your back and your knees are given the right loads. Train your jumping no more than three times weekly. The second rule that will guide your program is simplicity. Some types of jumps are simpler and others more difficult to perform. It’ s absurd to begin with wrong difficulty levels. Let’s see together how to design a program bearing in mind certain principles.
The different phases of the jump
Established a period of time that may be 10-12 months, we divide it into several phases. Each stage has a length and a target. The division proposal shall be addressed to a young athlete who wants to learn how to vertical jump and is ready to spend three sessions a week to this type of training.
1 – Initial phase of force.
From the first day of training, the objective is to prepare your body to respond to the stresses that will come in the following steps. You will need to build general strength through the use of overloading and using your own weight. At this stage we need to jump at a moderate intensity. The flight time is low and controlled. It’s better to be careful on the contact of the foot that must be quick and responsive. The volume of the exercises prevails on the intensity. The number of jumps should be around 100 to 150 for beginners, from 150 to 250 for intermediate and above 250 for advanced.
2 – Secondary phase of force.
Now the workload increases in intensity. The objective is to develop such a level of conditioning to support rapid movement and power. For example, in the squat with thigh parallel to the ground you should at least raise your body weight. The jumpwork is extended to more plyometric exrcises, but easy to implement at low mobility demand (such as hopping on the spot). The intensity increases, the volume is lowered.
3 – Initial phase of power.
At this stage are introduced several exercises whose aim is to apply force to explosive movements. The intensity remains high and the volume low. You must perform correctly the new training pattern. The squat should be performed with low loads and dynamically, while the angle remains unchanged. In the jump we need to focus on execution speed.
4 – Final Stage of power.
Now it’s time to increase the power and ability to exploit our own strength. In the squat we will try to further raise the speed of execution. Multiple vertical jumps will be executed to the maximum technical capacity. The recovery will be longer. The volume moderate : 100 jumps for experts, 70 for others.
STEP 1 DURATION:45 days
Parallel squat 5×8
STEP 2 DURATION:45 days
Parallel squat 5×5
jump to the chest
Jump to touch the tips of the feet