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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Jump Workouts - How to Increase Vertical Leap

Jump Workouts - How to Increase Vertical Leap

If you play basketball you have wanted to know how to increase your vertical jump height. The good news is that there are workouts your can do to jump higher. The only bad news is that you could have been jumping higher a long time ago.

What if I already jump high can I jump higher?

No matter how high you jump you can jump higher by doing some workouts designed to train your body to be a jumping machine.

Here are some of the best exercises you can do to increase your vertical leap.

Seated Box Jumps

This is one of the best exercises you can do to improve your vertical but I never see coaches or athletes doing it. Grab a chair or something to sit on that is knee height. Place a high box in front of the chair and from your seated position jump onto the box with one powerful movement. What does this do? It forces you to use more muscles to jump. Most people only bend their knees slightly when jumping. The more force you put against the ground will result in you getting higher. Ball Throws

This is another priceless workout that you must do if you want to learn how to jump higher. Take a medicine ball that weighs around 8 pounds. With feet shoulder width apart bend at the knee keeping the back straight until the ball touches the ground between your feet. Now throw the ball up in the air as high as you can while jumping to increase the height the ball goes.

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What Muscles Are Used in a Vertical Jump?

What Muscles Are Used in a Vertical Jump?

Want to jump higher? - You will need to know which muscles to train.

Increasing the height of your vertical jump is a great way to give you an edge over your competitors. However, if you want to increase the height you can jump, it is important to know which muscles you should train. While there are a number of important muscles that contribute to the height of your vertical jump, there are three key muscle groups in your legs that require explosive power to elevate your body off the ground. I will discuss the function of each of these muscle groups starting at the ankle joint, then the knee joint and finishing at the hip joint.

Ankle plantar flexors

The ankle plantar flexors are a group of muscles that pull the bottom of your foot toward the ground. However, if your foot is already on the ground, these muscles have the potential to elevate your heel off the ground. In other words, your ankle plantar flexors exert a large proportion of the jumping force at the ankle. The biggest plantar flexors are your calf muscles (back of your leg between your ankle and your knee).

There are two main muscles in your calf that attach to your ankle via your Achilles tendon. These muscles are your gastrocnemius and soleus. The gastrocnemius is the more superficial of the two and it sits close to the skin than the soleus muscle. The gastrocnemius plays a key role in the rapid exertion of force that is required to jump. You may have noticed that people who can jump for a high often have well defined gastrocnemius muscles.

Knee extensors

Knee extensors are the muscles that straighten your knee. The quadriceps femoris muscles are your primary knee extensors. These are the muscles between your knee and your hip joint, at the front of your thigh. As the name suggests there are four separate muscles that make up your quadriceps femoris complex. However, they generally contract almost at the same time to exert force through your patella tendon (to straighten the knee during a jumping motion). In case you are interested the names of your quadriceps muscles are vastus medialis, vastus intermedius, vastus lateralis and rectus femoris. You will need your quadriceps muscles to rapidly exert force to extend (straighten) your knee, in order to jump high.

Hip Extensors

Hip extensors straighten (extend) your hip joint when you jump. The largest hip extensor and prime mover during a jumping motion is your gluteus maximus. Your gluteus maximus is the largest of the gluteal group of muscles (in your butt), which also includes the gluteus medius and gluteus minimus. However the gluteus medius and minimus play more of a stabilisation role when you are jumping than a prime mover role to elevate you off the ground. However, you will need your gluteus maximus as well as your hamstrings (back of your thigh) to help exert force to propel you forward and up as you jump.

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Improve Your Vertical Jump? 2 Exercises to Gain Inches on Your Vertical

Improve Your Vertical Jump? 2 Exercises to Gain Inches on Your Vertical

So many athletes want to know how to improve the vertical jump. Let's face it...even if it doesn't make you any better at your particular sport, being able to jump high as flat out fun.

What are the best workouts to gain hops?

#1) Depth jumps

All you need for these is a tall object (maybe 2 feet high). Then you stand on top of it, step off and instantly spring back on it. This is incredible for developing explosive muscle power. Few things top plyometrics to jump higher and this is at the top of the list.

#2) Weight lifting

Lunges, squats and dead lifts in particular are excellent for helping improve your muscular force and therefore their jumping ability. No matter how fast your muscles are, if you don't have the strength needed get yourself in the air your hops will be very limited.

The ONLY WAY weight lifting will work...

The key in these 3 workouts is to lift as much weight as you can do 6-8 reps with. Do each rep as forcefully and quickly as possible. Many people recommend going slowly with weight lifting but this is more appropriate for endurance training.

Be cautious when starting out

With any of them make sure you get the form right before starting out. All of these have the potential to cause some serious damage when done wrong so be certain you are employing the right technique before starting your regime.

Don't forget about stretching...

This is critical for fending off nagging injuries. However, most athletes hurt themselves by stretching the wrong way.

What TO AVOID when stretching

Stay away from jogging or jumping rope for 2-3 minutes before exercising simply because it wears you out, and you won't be at your peak for the actual workout.

Dynamic stretching is king

I would also focus only on dynamic stretches and save the static stretches until the end. These tips are how to improve the vertical jump now.

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How do I rocket fired;? TF2 A Starter Guide

How do I rocket fired;? TF2 A Starter Guide On YouTube.

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