Vertical Jump Bible - Is it Good?

Vertical Jump Bible - Is it Good?

The Vertical Jump Development Bible (often just called The Vertical Jump Bible) is a program written by Kelly Baggett. It is considered to be one of the most complete resources on the topic of improving your vertical jump on the market today.

The program discusses several different areas of fitness, training, and strength that, in combination, affect your ability to jump higher. These areas include Control and Stability, General Strength, Range of Motion, Maximum Strength, Maximum Power, Starting Strength, Force Absorption Training, Reactive Training, Short Response Reactive Training and Speed of Movement.

Kelly is considered one of the "gurus" on the topic of increasing your ability to jump higher. Kelly, himself, (at just 5'-9") has a 42 inch vertical jump (see the picture for yourself on his web site). In the Vertical Jump Bible, Kelly will show you how to discover your weak areas and improve them with proper training methods. Each of the programs has 4 progressive levels of training (beginner, novice, intermediate, and advanced) to suit your individual needs.

The training for this product is designed to work into your own schedule. You can start with as little as 30 minutes twice per week. The Vertical Jump Bible is a complete 140+ page course comprised of research taken from the original inventor of "plyometric" principles in combination with many other sports science researchers and coaches. In it you will learn various types of training methods including Weights, Plyometrics, Loaded Jumps, Stretching and the value of each of them.

As well as the main product book, you will also get some free bonus books such as "The Body Composition Nutritional Basics" and "The Mental Advantage". This entire package comes with a complete 60 day money back guarantee. So you have nothing to lose by trying out this product. If you are not satisfied, just ask for your money back.

Other products in this same market include "The Jump Manual", "How To Double Your Vertical Leap", and "The Jump Experts". They all make various claims as to their ability to enable you to improve your vertical leap. They use different techniques and exercises, but all seek to produce the same final results. Which ones work the best? See our other reviews to see how "The Vertical Jump Development Bible" compares to the other programs. Check out the Vertical Jump Program Review at this site to see how we rate The Vertical Jump Bible.

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Benefits of Vertical Jump Training Other Than Better Hops

Benefits of Vertical Jump Training Other Than Better Hops

Vertical jump training has been a hot topic for a number of years now. The surging popularity of the NBA and college basketball and the spectacular slam dunks seen in nearly every game has created a huge interest in such programs. It seems everyone wants to be able to dunk and new programs seem to be released on a weekly basis. As a result, most people think of vertical jump training in light of basketball.

Benefits for Other Sports Besides Basketball

Basketball players aren't the only athletes interested in vertical jump training. Volleyball players, football players, soccer players, track and field athletes all can benefit from a good vertical jump training program. In fact, athletes in any sport that place a premium on jumping ability and explosive speed can benefit from such training.

The benefits of having a good vertical jump in volleyball is obvious, the ability to play above the net to drive a spike or block an opponent. Football players, particularly receivers know well the benefits of being able to get up. A quarterback that knows his receiver can really jump can throw the ball up high where only his man can get it. Likewise, a great leaper has the same advantage on defense. He can go up higher than his opponent to pick the ball off. Soccer players with superior leaping abilities can have a clear advantage when going up for a header in a crowd. Clearly, vertical jump training can make a huge difference for more than basketball players. And we didn't even discuss baseball players leaping to steal away a home run ball, track and field athletes and more.

Benefits Besides Better Hops

Vertical jump training has benefits for an athlete far beyond simply getting more hops. A good vertical jump training program will combine strength training (weight lifting), flexibility training and speed training to produce a better all around athlete. The will result in more explosive strength, speed and agility as well as leaping ability. The repetitive nature of many jump training exercises produces greater endurance, body control, muscle response time and balance.

Flexibility training, a part of any quality vertical jump training program, will result in an athlete less prone to injury due to increased flexibility and strength. Many vertical jump programs will also teach the proper mechanics of leaping which not only help increase your vertical jump but also help reduce the risk of injury.

Follow the program!

With vertical jump training, it is more important than normal workout routines to follow the program to see the maximum results program. Most programs are trying to do more than simply strengthen your legs so you can jump higher. Without getting overly technical, they are trying to develop stronger muscles with quicker reaction and recovery times. Deviating from the schedule or workout routines can seriously affect your results. Follow the program to the letter to see the best results.

Of course, as with any intense exercise program care must be taken to perform the exercises with proper technique and intensity to avoid injury and to get the maximum benefit from the program. Even the best program can result in injury if they are performed improperly or too frequently. Follow the program.

Listen to your body!

The workouts in most jump training programs are quite intense and there is a lot of debate over the best training techniques and methods. Regardless of which program you use, even if done properly many of these workouts can be hard on your body. There will be a lot of jumping, lifting, stretching and more. Listen to your body!

If you are an athlete, you know the difference between normal workout discomfort and abnormal pain. Pain is a warning from your body that something is not right! Stop your workout until you have had a chance to determine what the problem is and what needs to be done about it.

If you are not an athlete, vertical jump programs are not the place to start. They do require a certain level of strength, flexibility and fitness to start. As with any new exercise program, you should consult with your physician to see if you are up to starting a vertical jump program. This is especially true if you have a history of joint injury or problems as jump training can be particularly hard on the joints.

Which Program to Choose

As mentioned before, there are quite a number of vertical jump training programs out there. However, some have managed to prove themselves effective and have separated themselves from the rest. It is not the goal of this article to push any particular program but to help open your eyes to the additional benefits of leap training other than getting more hops. However, you can visit the Get More Hops! website to read and learn more about vertical jump training theory, techniques and methods as well as learn more about the leading jump training programs.

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The Ultimate Jump Rope Vertical Jump Workout

The Ultimate Jump Rope Vertical Jump Workout

Jumping Rope is a great exercise to do if you want to increase your vertical jump. However, all vertical jump training isn't created equal.

I heard somewhere that jumping rope for one minute is equivalent to running for 3 minutes. I'm not sure how true that is, but I think it's pretty accurate. Jumping rope is an excellent full body workout. Not to mention, an excellent workout for building strong explosive legs.

When looking to start a jump rope program there are certain things you should take into account. First, jumping rope builds endurance and it's great for that. But if you want to train for increasing your vertical, I recommend a different type of training.

If you just want to build endurance then sure, go out and jump rope for an hour straight. You'll build great endurance. But if you're looking to increase your vertical I recommend you work on jumping rope with two feet in a very specific way.

Jump rope with two feet

I think jumping rope with both feet at the same time is much harder than jumping alternating each foot. But if you want to jump higher I recommend you stick with both feet. Also, I think you should work for intensity instead of endurance if you want to get up higher. So I'd recommend short bursts where you jump high over the rope. The object is to not let the rope touch the ground and really get up high over the rope.

Instead of timing yourself, maybe stick with sets of 50 reps where you really work on jumping high and pushing yourself.

So the workout goes like this. First, you want to do sets of 50 repetitions. But here's the catch. On each rep you'll vary how high you jump. So you'll jump 1 foot high on one repetition and then on the following jump you'll jump 2 feet and so on and so forth.

So this workout would look like this:

• On all odd reps: 1,3,5,7... Jump over the rope 1 foot high.
• On all even reps: 2,4,6... Jump over the rope 2 feet high.

As for how many reps you will do or how many sets, that all depends on your level of development. If you're new to jumping rope you may have to first get used to jumping first.

If you aren't too good at jumping rope you can start out with just regular jumps but just as you jump don't allow the rope to touch the floor.

When you can comfortably do about 100 reps straight then you can start this program.

For a basic beginners program, I recommend starting with 1 set of 50 repetitions daily for the first week. Then after every week, increase your repetitions by 50 repetitions and number of sets depending on your comfort level.

For stamina which is very important, I also recommend you do a program for endurance. Try to work your way up to at least 30 minutes nonstop of jumping for endurance. This workout should be totally separate from your jumping for your vertical. And the focus isn't jumping high over the rope but more so jumping for time.

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Building Your Vertical Jump

Building Your Vertical Jump

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

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!

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Energizer 12V 84 020 All-In-One Jump Start System with built-in compressor and inverter

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