Chris Paul Rookie Or How to Increase Vertical Jump

Chris Paul Rookie Or How to Increase Vertical Jump

In case you didn't know - Chris Paul, the 5'11" point guard of the New Orleans Hornets has a 38-inch vertical! But maybe you did, maybe you also have seen his monster dunk over the 6'11" center Dwight Howard. In case you didn't, simply look it up on youtube.

For those who ask themselves how Paul improved his vertical that much - cause he isn't a "natural jumper" like so many - simply take a look at his summer weight program - but don't forget that this workout is designed for a professional basketball player and you should consult your physician first.

"I had to work real hard on my vertical. Its important to work on your whole body, not only the legs." - Chris Paul

The 4 days a week, one hour a day workout consists of:

Lat Raise: 3 sets, 10 reps, 20 lbs.
Pec Deck: 3 sets, 10 reps, 80 lbs.
Tricep Press: 3 sets, 10 reps, 80 lbs.
Lat Pull: 3 sets, 10 reps, 130 lbs.
Seated Row: 3 sets, 10 reps, 120 lbs.
Bent Fly: 3 sets, 10 reps, 40 lbs.
Curls: 3 sets, 10 reps, 20 lbs.
Leg Curl: 3 sets, 10 reps, 100 lbs.
Hack Squat: 3 sets, 10 reps, 300 lbs.
Calf Raises: 3 sets, 10 reps, 100 lbs.
Bench Press: 3 sets, 10 reps, 130 lbs.

Use less weight and more repetitions to avoid getting too bulky. If you want to get "bigger", then go on heavier weights, lower reps.

Here is one example for the vertical leap exercises, its called "plate squats".

Starting Position: Stand with feet shoulder-width apart, knees slightly bent, hips back. Hold a weight plate with both hands at chest level, elbows bent.

Movement: Lower yourself until knees and hips are fully bent.
Be certain to keep the knees directly over the toes. Extend knees and hips until legs are straight. Return and repeat. Also, be sure to keep your head forward, back straight and feet flat on the floor, do not raise your heels. As you extend up, think of driving your heels into the floor.

And of course, you have to use the jumping rope - it not only gives you explosiveness and calf strength but is also a great way to build stamina, and work on your overall leg strength. Do 200 jumps 3 times a week.

If you are really interested in improving your vertical and are searching for a good vertical program, I definitely can recommend The Jump Manual, it gives you all the stuff you need to improve your vertical.

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6 Easy Ways To Increase Vertical Jump

6 Easy Ways To Increase Vertical Jump

Whether you've undergone a physical exam for an athletic team or experienced a session of bragging rights amongst friends, the subject of vertical jumping is one that also enhances the overall performance level in basketball, football, volleyball, and track and field. When interested, there are plenty of ways to increase vertical jump, as there are many advantages, including enhanced participation in sporting events and recreational competition.

While some people believe vertical leaps are solely based upon leg strength and muscles, an assortment of additional body parts play an important role in vertical jumping. This means a training program focused on the legs, abdomen, and even the arms provides some of the best ways to increase vertical jump. Below you will find a few suggestions to consider when you are interested in enhancing your impressive leap into the air:

Leap-ups: Standing with your feet shoulder-width apart, one should jump into the air while looking straight
ahead. Once they come down about ¼ of the way, they should immediately soar into the air. The purpose of this exercise is to train the muscles to better respond to the movements associated with jumping into the air. In the end, an improved vertical leap is the result.

Stretching: One of the lesser-known ways to increase vertical jump is through stretching, which provides an athlete with the flexibility needed to gracefully leap into the air.

Calf Raises: To start, place your heels over an object that permits them from touching the ground, such as a step or book. The object of the exercise is to go all the way up into the air and then slowly come down. First, complete the exercise using one leg and then switch to work out the other.

Step-Ups: With the help of a sturdy chair or bench, place one leg on the chair, and then push yourself off with the help of the other. While in the air, you should switch legs, putting the leg that was once on the ground onto the bench, and place the leg that was once the bench onto the ground. This exercise should involve a specific number of reps assigned for each leg.

Thrust-Ups and Burnouts: While standing with your feet shoulder-width apart, you should lock your knees and then jump up with just the help of your calves. When completing this exercise, you should only bend at the ankles. Once you land, you should immediately return to the upward position. Some people also choose whether or not to use their arms during this exercise. To complete burnouts, start in the same starting position as a thrust-up, where the toes are used to propel an individual into the air. This particular exercise focuses on jumping up by relying only on the toes and sides of the thighs.

Sit-Ups: In order to strengthen the abdominal core, sit-ups are considered one of the best exercises for
enhancing explosive energy and the stability necessary to increase vertical leap. While lying flat on your back, bend your knees and raise your torso to your knees (holding the position for a moment) before lowering the torso in a slow motion.

Additional Techniques: Athletes looking for more ways to increase vertical jump will find an assortment of
intriguing and challenging exercises to consider.A couple of recommendations include toe curls, box squats
with resistance bands, snatch grip deadlifts, reverse hyperextensions, weighted ab routine, and standing
backward medicine ball tosses.

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Increase your vertical jump and jump like an NBA player

Increase your vertical jump and jump like an NBA player

Scenes from Michael Jordan breaking down the lane and jumping over people to dunk the basketball, the screen lit up our days. And it makes us dream of being able to jump so high and dunk on a 10-foot circle. Do not you wish you could jump so high and soar in the air? Even if you are short in height, you can develop a bigger jump.

We try to get away from the scene of Michael Jordan and pay attention to some other players. Spud Webb is considered one of the bestdunkers of all time. And 'between 5'6 "and 5'7" in height shown. Nate Robinson New York Knicks is listed 5'8 "and, more recently, an NBA All-Star Dunk Championship won.

This should teach that size does not matter. What matters is the desire and the right kind of leadership. If you do it with a little 'work in the gym and some exercises you can also fly through the air. You can imagine the shocking all your friends how to dunk on a "10 rim?

The area of ​​the calfLeg is the muscle you need to develop in order to have a rebound explosively. It is not natural talent! It is about knowing what to do for the calf muscles need exercise. Eating the right kind of food is also a key to the development of your bounce.

A simple exercise that you can start with today, which is the starting point for your program, jumping rope jump. Increase their strength and begin the calf muscles is also weakened.

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