BEST 4 EXERCISES TO IMPROVE THE JUMP.

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BAND GOOD MORNINGS
Resultat d'imatges de band good morning
  1. Using a 41 inch band, stand on one end, spreading your feet a small amount. Bend at the hips to loop the end of the band behind your neck. This will be your starting position.
  2. Keeping your legs straight, extend through the hips to come to a near vertical position.
  3. Ensure that you do not round your back as you go down back to the starting position.


BAND VERTICAL JUMPS



Step 1: If you do not have access to vertimax or bands/belt then skip this exercise and move on to the next exercise Dumbbell Squat Jump.

Step 2: For this exercise you will need 2 bands, a belt, 2 carabiners and 2 heavy dumbbells (70 lbs minimum) to anchor the bands.

Step 3: Stand in the middle with tension on the bands and jump as high as you can. Aim for max height on each jump but also try to get off the floor as fast as possible

BAND PULL THROUGH


Resultat d'imatges de band pull through
To do Resistance Band Pull Throughs, anchor the band around a pole, furniture or in a doorway. Step over the band and reach down between your legs to grab the handles. Walk away from the anchor point with your back to it, holding the handles between your legs.

Then hinge over, keeping your knees soft. Push your butt back toward the anchor point as you lean forward and reach your hands with the bands back between your legs.

Then squeeze your glutes and push your hips forward to come back up to standing. Keep your arms relaxed and straight down, holding the handles between your legs. Stand up nice and tall, fully extending your hips and squeezing your glutes.

Don’t hyperextend your low back as you extend your hips and squeeze your glutes or lean back too much at the top. Almost tuck your hips up forward as you squeeze and contract your glutes.

Then hinge back over, pushing your butt back toward the anchor point. Keep your core tight so that you don’t feel this move in your low back. Also, do not pull the bands with your arms. Your glutes should do all the work. And make sure to keep your back flat. Do not round over as you hinge over and stand up tall at the top of the move.

To make the move harder, use a heavier band or walk further from the anchor point.

MONSTER WALKS WITH LOOP BANDS

Resultat d'imatges de monster walk
Set up.
Anchor: Not Required
Bands: Secure the band around both legs right above the knee
Body Positioning: Get in a squatted position with your Butt pushed back, Chest up, and knees tracking over the toes. Place your arms our in front of your body to assist with balancing.

Movement.
While staying in a squatted position step one leg out to the side, widening the space between your feet. Then step the other leg in, once again narrowing the space between your feet. Repeat.

Points to remember.
Do not stand up straight, try to stay in a squatted position throughout the duration of the exercise.

For more information: 

5 aspects that influence the vertical jump.

 https://www.slideshare.net/jumpmanualblog/5-factors-affecting-vertical-jump

Anhother training method to improve the vertical jump.

 https://pt.slideshare.net/verticalmonkey/vertical-jump-training-21378300

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