How to jump higher

How To Jump Higher

ANYBODY can increase their vertical leap and learn how to jump higher!

The key is understanding how your body type affects this. Age, gender, race e.t.c., do not play as important a role. You need to do an assessment of your own individual response to training, as this changes from one person to another. just assigning you exercises simply doesn’t cut it if you want to really jump higher…you NEED a cycle based on exercises for your given body type, aiming at your weaknesses. These exercises should cycle from Strength to Explosiveness to Plyometrics.

Some Basic Steps To Get You Started

1. Assess your current level of fitness and your expertise with previous types of training. The best way to experience gains is to build a brand new strength foundation. Then start performing an explosion phase. This will result in further inches.

2. Practice Lifts. Total body strength is the key for such an athlete and there is no better exercise than the full back squat. This gives you progressive increases on spinal loading, which provides stabilization under tension, and also improves stretch-response of hip muscles and hamstrings.

3. Root the squat centrally within most of your lower body workouts. 6-8 decent lifts gets the best strength improvements and vertical carryover. On the days of your upper body workouts, use the same philosophy, with the central exercises being bench press, overhead press variations, pull-ups and dips. Remember the overlooked muscles towards the end of your workout – muscles such as hip flexors, the shins , transverse abdominals e.t.c.

4. Make sure to use a lifting technique in a safe and effective manner. Undergo 3-5 week strength phases for upper and lower body. Done correctly, you should see gains of 5% each week. Following this, you will be able to see how your jump is bound to increase.

5. Correctly utilize explosive and plyometric training as well as your strength training. These are your “field workouts” and are completed pre-weights. That is, on Day 1 you begin by using a series of tempo runs, sprints and low-intensity plyometrics (after the proper warm-up of course). By the time Phase 3 comes around, this will have gradually lessened to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyometrics.

6. Emphasis on the heavier weights should fade as you progress through the phases.

7. Visualization is important – imagine yourself exploding upwards. Visualize yourself with large leg muscles that are tightened like springs, ready to propel you higher. Say to yourself “I feel myself getting more powerful and much lighter.” Then jump again. You should notice a marked improvement in your vertical jump. (Sports psychologists have long recognized the effectiveness of “mental practice” in improving athletic performance.)

For more information on learning how to jump higher, visit our Vertical Jump Program Reviews.

Critical factors in choosing your gym in 2010

4 Critical Factors In Choosing Your Gym In 2010

The most obvious reasons for joining a gym include the motivation that you will have from seeing other people in the same state of fitness as yourself, the expert advice you should receive and the range of exercise and fitness equipment at your disposal in comfortable surroundings.

There are a number of factors though in deciding on what gym you should join..

1.Location

This will be one of the most critical factors in your decision because it is vital that it is in close proximity to your home. While it is easy to have lofty ambitions as to your determination to stick to your exercise program, it is not so easy to maintain those ambitions when you have had a hard day at work, get home late and then face a long trek to the gym.

2.Cost

Cost will always be a factor in any decision like this and things to look out for are joining fees, the financial stability of the gym, any special offers or trial memberships, any hidden fees and what is the situation if you need to cancel. Run through these points before committing and satisfy yourself that you are getting a good deal.

3.Staff

Many people prefer to do their own thing but you do need to recognise that the advances of technology in exercise equipment will make it necessary to have helpful staff on call. You also may be prepared to fork out for a personal trainer to draw up a weight loss/exercise program for you and it is useful to check this out before you join and to verify any professional qualifications that are being claimed.

4. Other Members

The friendliness of other members may also be something that you need to consider particularly if you are someone who likes to work out with a competitive fellow trainer. And beware that many gyms have a disproportionate share of narcissists so if this is a factor for you then you might pay a few visits to the gym before joining up to satisfy yourself that it is a place that you could happily visit after a hard day at the office.

These are some key factors you will need to consider if you are determined to join a gym but if you are someone who prefers to exercise alone or outdoors or whose work schedule would restrict their adherence to regular visits then a gym membership may not be for you. Ultimately this decision is one for you and I hope that these pointers will assist you in making the right choice for you.

Choosing a personal trainer in sydney

Choosing a Personal Trainer in Sydney

Personal training in Sydney

There is no dearth of personal training services in Sydney. Most gyms offer their patrons personal training services. A personal training session is, by far, more effective than a regular supervised fitness training session, since you are the only one in focus here! So, your personal trainer will devise and recommend a workout plan that is suitable for you – your body structure, your current state of fitness, your endurance levels and your fitness goals. Wherever you are located in Sydney, you can definitely find yourself a personal trainer – in Manly, Bondi, Northern beaches or any other area and/or suburb usually has several options to choose from.

Tips to choose the right personal trainer in Sydney

If you are looking for a personal training service in Sydney, the following tips will help you find the right personal trainer.

Certification: Always hire a personal trainer with relevant knowledge of imparting fitness instructions. Make sure the personal trainer you hire has a certification to show for his/her fitness training credentials.

Experience: Although not necessary, it is always better to go for an experienced personal trainer than a novice. However, do bear in mind that experienced personal trainers will command a higher price.

Cost: Make sure you can afford a personal fitness trainer in Sydney. Usual rates are 60 – 120 AUD per session (usually hourly).

Home / Gym / Outdoors? Choose your personal trainer depending on where you want to work out. If you are too busy to hit the gym, you may want to hire a personal trainer who could visit your home. If you don’t like working out in a gym, hiring an outdoor personal fitness trainer might be a good idea.

Location: Choose a personal trainer preferably close to where you stay. If you are looking for a personal trainer in Manly, Bondi or any other area / suburb, you shouldn’t have any problem in finding a personal training service in Sydney.

Performance Sports Fitness offers personal training services in Sydney. Visit http://www.performancesportsfitness.com.au for more details.

Triathlon training

Triathlon Training

Most people who begin coaching for a run triathlon have a background in one of the three sports, either swimming, biking or running. If you’ve a robust background in one of the three, then you’ve got a great early lead with your sprint triathlon training.

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in some ways, the background that gives beginners the biggest advantage in triathlons is a robust swimming background. Why is this the case? Of the three sports, swimming is the most technical of the three. In other words, Being a good swimmer is more about system than it is about fitness. Good swimming form permits one to glide thru the water efficiently, and will always give an advantage compared to the person that is attempting to’muscle’ their way thru the water.

What about those with swimming or running backgrounds? Each has their own unique advantages too. For runners, it is the most physically demanding of the three sports. Running is a weight bearing exercise and for those without a running background, it will take more time than swimming or biking before it starts to feel a bit like you are fast and efficient. Those with weight to lose or with certain body types may never feel that running is their’best’ activity of the three.

Those with a background in cycling already have a good training base to get through the longest of the three events, possibly given them a fun time advantage for the event compared to those who are new to cycling.

In bicycling, cadence alludes to how often the pedals spin per minute. All you want is a stopwatch. You can count for a full minute if you like too.

biking speed is a result of your cadence ( how fast the pedals are spinning ) multiplied by the’gear inches’ or how far your bicycle travels with each rotation of the pedals. If you maintain your cadence at 90 for instance, and you would like to go faster, you will need to use a harder gear. This needs coaching to educate your muscles how to push that harder gear without getting fatigued.

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How to increase vertical jump – simple vertical leap exercises to dunk

How To Increase Vertical Jump – Simple Vertical Leap Exercises To Dunk

Everybody wants to be in good shape. Today more people are playing sports than ever before. It is great way to maintain fitness while also having fun. Basketball is popular with people of all ages; if you want to improve your ability of dunking a ball you will have to learn how to increase vertical jump.

Basketball can be very competitive at times, having the ability to jump high can be the difference between being picked for your team or left on the bench. It is not so difficult to have stamina on the court but not everyone is capable of jumping high enough to overpower other players when there are rebounds. To increase your vertical leap you should try out the following techniques.

First of all to jump high you will need to have strong calf muscles. This is the tissue that is present at the back of your lower leg, on the opposite side to your shins. To build up your calf muscle you should try exercises that involve supporting your weight on your toes.

Try lifting yourself off the ground by standing on your toes. This is an easy exercise to you can carry out at various times during the day, you do not need to be at home or visit a gym.

You can also improve the strength in you legs as well as your overall balance by practicing hopping on one leg. When you jump vertically your posture will determine which leg gives the most force. Both your legs should be coordinated to give the best lift.

Your vertical jump can also be increased by improving the strength in your abdomen and hips. By having a workout routine that tones these areas you will have the advantage over other players who may even be taller than you.