2 Of The Best Exercises To Increase Your Vertical In The Off Season

Searching for some good exercises to increase your vertical? Well there are many exercises to increase your vertical some effective, some are not very effective.

Here I want to share with you 2 of the exercises from a great jump training program that I have found to be very effective on increasing your vertical leap.

Actually these are 2 of the best exercises to increase your vertical period. Every basketball player has different goals that they are working towards completing. These exercises will help you if:

you are a playground baller and just want to be the player that everyone is talking about at the court
if you are on your high school team or trying to make your high school basketball team, these exercises will help you to get the vertical leap that you are going to need to attract the attention of the coach and maybe even potential college scouts
even if you are at a more advance level like the college or pro ball, many coaches have used these same exercises with their team to achieve massive results on your vertical.

Okay, lets get to the best exercises to increase your vertical.

The following exercises should be done on Monday - Wednesday - Friday

On Tuesday and Thursday you can rest or play some light basketball.

Remember most muscle gains happen during the rest period and not during the actual exercises.

Always STRETCH and WARM UP before doing any of the exercises.

I have found the best way to warm up and get your muscles ready is to jump rope for about 3 to 5 minutes.

EXERCISE SQUAT HOPS

Squat Hops focus on developing all the muscles that you use for jumping off of 2 feet. So when you are jumping off of 2 feet going up for the monster dunk, you can thank squat hops for that.

stand tall in and athletic position with your back straight
get into a squat position low to the ground
raise up onto tip toes as high as possible
jump into the air 3 to 4 inches and keep it continuous
on your last rep it is important to jump into the air as high as possible with all your might(please do not forget this on your last rep it is important for your vertical gains)
after each jump that is 1 rep, do 25 reps in 3 sets
you should feel all your legs muscles being worked during this exercise

EXERCISE STEP UPS

Unlike squat hops, steps up will give your power needed to jump off of 1 leg. You see you can not go wrong with these exercises to increase your vertical. Everything you use for jumping is being worked.

you are going to need a sturdy chair bench or stool, anything that you can place your right leg on and thrust yourself up into the air as high as possible using only that leg
stand in the front of the object and place your right leg on it while your left leg rest on the floor
now, push yourself as high into the air as possible using only your right leg
in mid air switch legs and land with your left leg on the chair and right leg resting on the floor
after each leg is done that is 1 rep, do 25 reps in 3 sets

2 Of The Best Exercises To Increase Your Vertical In The Off Season

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Justin Bieber - As Long As You Love Me (Acoustic) (Live)

Justin Bieber - As Long As You Love Me (Acoustic) (Live)

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5 Fat Burning Bodyweight Exercises For Women

Bodyweight exercises for women are an effective tool to build strength and lower the body fat.

It can be done anytime, anywhere and without any fancy equipment - which makes it a great time saving way to build strength and fitness.

And it gets rid of any excuses for not training.

Here are 5 bodyweight exercises for women -

1) Reverse Crunch - knees bent, hands placed beside your hips flat on the floor, bring your knees towards your chin while exhaling. Your hips should come off the floor and slowly lower your feet to just above floor level. Do 15-20 reps.

2) Side (Plank) Bridge - lie on your side so that your body is rigid and straight. The only contact points on the floor are your forearm and the near side of your foot. Do 20-30 seconds.

3) Front Bridge - Lie face down so that your body is rigid and straight, the only contact points on the floor are both forearms and both sets of toes. Do 20-30 seconds.

4) Split Jump - Stand in a lunge position with one leg between half to a meter in front of the other, arms at your sides. Bend at the knees until your back leg almost touches the floor, then swing your arms forward and jump as high as you can. While in the air, switch leg positions so that you can land softly with the other leg in front. Repeat for 8 to 12 reps.

5) Push-ups; or if you are a beginner try the kneeling push-up (push up position but with your knees on the floor)

Bodyweight exercises for women can be adjusted as the fitness level improves.

As your body fat decreases and strength improves, adjust the exercises to make it more challenging.

For example, you can change the kneeling push-up to the same push-up from your toes. Or if you want to make it more difficult, why not adjust the position of your hands to continuously advance your muscle strength.

Other alternatives to make it more challenging is to increase the intensity like varying the repetitions, sets and shorten the rest period between each sets.

Best yet, why not do 10 push-ups followed immediately by 10 split jumps. Then rest for 60 seconds, and repeat again.

The aim here is to increase the intensity by alternating between an upper body exercise and a lower body exercises for greater impact.

Therefore, the higher the intensity, the better the metabolic impact you will have on your body.

If you want more fat burning exercises, try Turbulence Training - which is a combination of the best bodyweight exercises for women and interval training.

Regardless what you are training for, bodyweight exercises are very effective to burn body fat - either as an addition to your regular workout or even as a workout all by itself.

Bodyweight exercises for women isn't just providing you with a new and exciting way to workout - it's taking your health to a new level.

5 Fat Burning Bodyweight Exercises For Women

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