To get your training started, you need a way to measure your jump. If you’re testing your vertical at gym or in a professional type setting, they may have a Vertec. The Vertec is one of the most common apparatus for measuring vertical jump ability. It is the vertical jump-testing device of choice for many college and professional teams, but they also have the budget for such a thing. If you’re wanting to test your vertical in a budget-friendly way, you can easily use a measuring tape, a marked wall, or chalk for marking a wall.
A strut is a major structural part of a suspension. It takes the place of the upper control arm and upper ball joint used in conventional suspensions. Because of its design, a strut is lighter and takes up less space than the shock absorbers in conventional suspension systems. Struts perform two main jobs. First, struts perform a damping function like shock absorbers. Internally, a strut is similar to a shock absorber. A piston is attached to the end of the piston rod and works against hydraulic fluid to control spring and suspension movement. Just like shock absorbers, the valving generates resistance to forces created by the up and down motion of the suspension. Also like shock absorbers, a strut is velocity sensitive, meaning that it is valved so that the amount of resistance can increase or decrease depending on how fast the suspension moves.
The loading phase of a vertical jump should look very similar to a Romanian dDeadlift—the only difference is the arm position. In this position, the weight is on the toes. The knees and ankles are slightly bent, the chest is leaned forward and the arms are extended just past the hips. In this position, the athlete can generate the most amount of vertical power.
This list of movements was compiled by a pair of trainers who know a thing or two about making athletes more explosive: Jason Benguche, assistant strength and conditioning coach for the Carolina Panthers (@movement_mogul on Instagram), works one-one-one during the season with the NFL’s most explosive quarterback, Cam Newton. And Firdose Khan (@dose_9), head trainer at Nine Innovations athlete training facility in Houston, has worked with such athletes as former NBA MVP Derrick Rose and NFLers Arian Foster, Braxton Miller, and Brian Cushing.
I just turned 14 year old 5''10-5''11 8th grade 160-70 poundsand i''m wondering what stretching exercises and weight lifting exercises i can do to increase my vertical its already at like 30-32 inches but i want maybe a 40 by high school ive dunked maybe over 10 times with one hand it effortless to touch rim with both feet and easier with one but i''''''''m also wondering how to take of when i dunk because i stutter step and i want to get my explosiveness up. Can anyone help me?
Another high pull option is to shorten the range of motion to make it a hang high pull instead of a power high pull (“power” implying that the load starts on the floor). In this case, the start position is from standing, with the bar hanging in front of your thighs at arms’ length. The movement is initiated with a dip in the hips and knees, so that the bar lowers to just above knee level, followed immediately by an explosive pull.
El libro La doctrina del shock propone que las políticas económicas del Premio Nobel Milton Friedman y de la Escuela de Economía de Chicago han alcanzado importancia en países con modelos de libre mercado no porque fuesen populares, sino a través de impactos en la psicología social a partir de desastres o contingencias, provocando que, ante la conmoción y confusión, se puedan hacer reformas impopulares. Se supone que algunas de estas perturbaciones, como la Guerra de las Malvinas, el 11 de septiembre, el Tsunami de 2004 en Indonesia, o la crisis del huracán Katrina pudieron haber sido aprovechadas con la intención de forzar la aprobación de una serie de reformas.

To perform two-foot dunks, jumpers bend their knees very deeply and spend a lot more time on the ground loading the jump. This increased time during takeoff is useful because it allows the athlete to transfer force into the ground thereby improving height. Using this approach makes it more difficult to transform speed into jump height making a fast approach far less useful than in one-foot jumping.


Though improving jumping technique may add a couple inches to an athlete's vertical jump, good landing technique is even more crucial. The landing is when almost every jumping-related injury occurs, not the jump itself. For this reason, athletes should spend a significant amount of time learning to land in a balanced position that distributes the impact of the jump equally across all joints of the lower body. This position should look almost identical to the take-off position.
High Reach Jumps – with your feet shoulder width apart, bend down into a comfortable squat position and then jump up as high as you can reaching for the sky! This drill is great to do under the basketball goal or near a wall so you can have a visual of how high you’re jumping – or how low you jump once you start getting tired. Try to reach the same height through all your reps.
To get your training started, you need a way to measure your jump. If you’re testing your vertical at gym or in a professional type setting, they may have a Vertec. The Vertec is one of the most common apparatus for measuring vertical jump ability. It is the vertical jump-testing device of choice for many college and professional teams, but they also have the budget for such a thing. If you’re wanting to test your vertical in a budget-friendly way, you can easily use a measuring tape, a marked wall, or chalk for marking a wall.
Dunking isn’t much different. You’ll likely find yourself getting slightly higher with each attempt at first, but before long, fatigue will set in and your vertical leap will decrease. At this point, it’s a good idea to end the session, rather than try to push through and force yourself to jump higher. It’s an indication that your nervous system has mustered all the energy it has to help you jump, and you need to let it rest. Give your legs a couple days’ off, then come back again and try.
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variations: The vertical jump test can also be performed using a specialized apparatus called the Vertec. The procedure when using the Vertec is very similar to as described above. Jump height can also be measured using a jump mat which measures the displacement of the hips. To be accurate, you must ensure the feet land back on the mat with legs nearly fully extended. Vertical jump height can also be measured using a timing mat. The vertical jump test is usually performed with a counter movement, where there is bending of the knees immediately prior to the jump. The test can also be performed as a squat jump, starting from the position of knees being bent. Other test variations are to perform the test with no arm movement (one hand on hip, the other raised above the head) to isolate the leg muscles and reduce the effect of variations in coordination of the arm movements. The test can also be performed off one leg, with a step into the jump, or with a run-up off two feet or one foot, depending on the relevance to the sport involved. For more details see vertical jump technique.


Aside from squats, the exercises below are considered some of the best bodyweight plyometrics you can do to help improve the fast-twitch muscle fibers that enable you to jump higher and run faster. When it comes to vertical jump, plyometrics are a key. A review in the "British Journal of Sports Medicine" looked at 26 research studies that tested the effects of plyometrics on vertical jumps and found that plyometrics increased vertical jump by 8 percent. Another study reported that plyometrics helped professional athletes increase their vertical leap by 23 percent, improve their agility by 8 percent, their balance by 5 percent, and their time by 0.30 seconds on the 20-meter sprint.
Though improving jumping technique may add a couple inches to an athlete's vertical jump, good landing technique is even more crucial. The landing is when almost every jumping-related injury occurs, not the jump itself. For this reason, athletes should spend a significant amount of time learning to land in a balanced position that distributes the impact of the jump equally across all joints of the lower body. This position should look almost identical to the take-off position.
Slow-Motion Squats – Involves standing with your feet shoulder width apart. From this position slowly lower down until you are in a deep squat making sure your heels are flat on the ground. Hold for 2 seconds before slowly rising back to the starting position. The descent and rise should each take 4 seconds to complete. Throughout the entire exercise make sure to keep your head up and your back straight.
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