your vertical jump - athletes' training center...of all of the goals we hear from our athletes,...

SUREFIRE EXERCISES TO SUPER CHARGE

YOUR VERTICAL JUMP

7 SUREFIRE EXERCISES TO SUPER CHARGE YOUR VERTICAL JUMP

WHY VERTICAL JUMP?

Of all of the goals we hear from our athletes, improving their

vertical jump is usually on their list. This is especially true for

the football, basketball, and volleyball athletes we train.

When looking at vertical jump, a major area to improve

upon is your strength and power development.

Just like any strength training program, safety and technique

are the primary area to focus on. This also holds true with

jumping exercises. The need to jump and land properly in

order to eliminate chances of training injury is critical.

THE 7 EXERCISES

All of the exercises listed

in this eBook will focus on

lower body strength and

power development with

the goal of improving your

vertical jump.

The 7 exercises are:

• Goblet Squat

• Front Squat

• Single Leg RDL

• Rear Foot Elevated Split Squat

• Box Jump

• Hurdle Jump

• Tuck Jump

• Hurdle Hop

You can find the exercises

on pages 3-11.

*Be sure to choose a safe place to do these exercises and equipment that is in good working order.

AthletesTrainingCenter.com 2

in this ebook

http://www.dpbolvw.net/click-7938162-12200931

Goblet Squat or Dumbell Squat

Perform weighted squats with dumbbells in each hand or in goblet style position

(shown below). Squat down and focus on keeping your chest and your back straight.

At the bottom position, pause and use your elbows to push your knees out. Be

sure you have equal weight on both legs.

EXERCISE 1


TIP

Keep your heels in contact

with the ground at all times.

Keep your shoulders upright

and your back flat.




Front SquatPERFORM 3 TO 4 SETS OF 10 REPS

Place a bar on your front deltoids (fronts of your shoulders) so your body, not your

hands, is supporting the weight.

Be sure to have your fingers in contact with the bar and place your feet shoulder

width apart.

Squat down until your thighs are parallel with the floor. Be sure your heels remain in

contact with the floor at all times. Stand up to the starting position and repeat.

EXERCISE 2

TIP

Keep your elbows up and your

upper arm parallel to the floor

throughout the entire lift.

Focus on keeping your heels

in contact with the floor at

all times.




Single Leg RDLPERFORM 3 SETS OF 8-12 REPS ON EACH LEG

Start with your feet shoulder width apart, and your weight bearing knee slightly

flexed, slowly bend at your hips while raising your non-weight bearing leg off of

the ground.

Be sure to keep your body even so that your back is in line with your extended leg.

EXERCISE 3

TIP

Keep your back flat at all

times. Think of your body like

a “seesaw.”

Your heel that is in motion

should keep a straight line

with your shoulder.

Keep your stationary knee

slightly bent and your heel flat

on the ground.




Rear Foot Elevated Split SquatPERFORM 3 SETS OF 10 REPS ON EACH LEG

Elevate your rear leg on a box or a chair. Place your front foot straight out from your

hip so you have a nice wide stance.

Drop your hips straight down and push up through your front heel. All of your weight

should be in that front foot.

EXERCISE 4

TIP

Keep your shoulders flat,

upright and back.

Keep your chest up and core

tight to help with balance.

Your front heel should

remain flat on the ground

during the exercise.

Your front knee should stay

behind your toes with your

knee pointing forward.




Box JumpPERFORM 4 SETS OF 3-6 REPS

Use a box that allows you to safely land on it with your hips above your knees.

Stand tall with your feet shoulder-width apart and “snap” your arms and hips back.

Then, explode through your legs and land with your feet shoulder width apart on top

of the box. The goal is to land quietly.

EXERCISE 5

TIP

Focus on landing

softly and most

importantly under

control on the box.

Keep your knee

in-line and forward

when you are

jumping and

landing.




Hurdle JumpPERFORM 3 SETS OF 3-6 REPS

Stand up tall with your feet shoulder width apart. “Snap” your arms and hips back

and explode through your legs.

Focus on landing quietly with your feet shoulder width apart back on the ground.

EXERCISE 6

TIP

Focus on landing

softly and most

importantly under

control on the box.

Keep your knee

in-line and forward

when you are

jumping and

landing.




Tuck JumpPERFORM 3 SETS OF 3-6 REPS

Stand up tall with your feet hip width apart. “Snap” your arms and hips back, then

explode through your legs and tuck your knees towards your shoulders.

Be sure to land in the same footprint as the takeoff with your feet shoulder width apart.

EXERCISE 7

TIP

Focus on landing

softly and most

importantly under

control.

Keep your knee

in-line and forward

when you are

jumping and

landing.




Hurdle HopPERFORM 3x3-5 REPS ON EACH LEG

Stand up tall with your body weight distributed on one leg. “Snap” your arms back,

explode through your leg and jump over to clear the hurdle.

Focus on landing quietly with your knee bent and your hips back.

EXERCISE 8

TIP

Focus on landing softly

and most importantly

under control.

Keep your knee in-line

and forward when you are

jumping and landing.




ARE YOU LOOKING TO ALSO INCREASE YOUR OVERALL ATHLETICISM, STRENGTH, AND EXPLOSIVENESS -- IN ADDITION TO YOUR VERTICAL JUMP?

At Athletes’ Training Center, we have programs that will help you reach your athletic goals.

JUMP START PERFORMANCE 7th grade and younger

We understand how important it is to pave

the path for developing a well-rounded

athlete and a coordinated, self-confident

young student. Our 60-minute sessions will:

x Focus on developing the core competencies

of athleticism

x Teach athletes how to jump and hop

x Develop balance and coordination

x Teach the foundational movements in

weight training

x Develop sprint technique and footwork

for agility

TOTAL PERFORMANCE 8th grade through high school

Help your athlete succeed in sports and

preparing for the next level. Our 90-minute

sessions will:

x Focus on developing advanced athletic skills

x Develop power for enhanced speed

and performance

x Develop multi-directional agility

x Teach advanced weight-training skills

x Incorporate sport-specific injury

reduction strategies

x Build self-confidence and life-long fitness habits

We offer both short and long-term membership options.

Sign up for a FREE TRIAL at athletestrainingcenter.com/sports-performance



http://athletestrainingcenter.com/sports-performance


What our clients are saying...

“We put both our kids into Athletes’ Training Center for different reasons. Our

daughter specializes in basketball, so our intent was to avoid injury.

By adding the form, technique and strength, she was able to play both summer

and winter seasons injury free for three years. Our son was going through an 18

month growth spurt, so he entered in to add strength and to learn proper form.

The format allowed him to add what we were looking for, while also adding the

confidence to expand his sports life.

Both kids have benefited greatly from the Athletes’ Training Center’s program

and have learned not only proper form, but the importance of nutrition in their

daily life. Couldn’t find a better fit!”

- JEFF AND MELISSA SIMMONS, PARENTS

DISCLAIMER

“Some risks are inherent in training and physical activity and use of equipment and facilities. It is recommended that you consult with your physician before undertaking any exercise, training, or sports activities to determine that you are in good physical health to engage in those activities.

“Use of equipment in good working order and use of proper form in exercising are both critical. If you are unfamiliar with how to use equipment or the proper form for any exercise, you should consult with a trainer or other professional before beginning your program. The tips and photographs contained in this guide are for illustration only and should not be substituted for instruction by a qualified trainer.”



2 Convenient Locations

© Athletes’ Training Center

WEST OMAHA13809 Industrial Rd

Omaha, NE 68137

(402) 932-7111

PAPILLION310 East Gold Coast Rd, Ste 113

Papillion, NE 68046

(402) 504-6506

AthletesTrainingCenter.com

http://AthletesTrainingCenter.com

your vertical jump - athletes' training center...of all of the goals we hear from our athletes,...

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