Ko hoce da nabije VELIKI odraz!!!

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Zatvorena za pisanje odgovora.
ZA GRUNTA: Nisam neki strucnjak, ali da pokusam da odgovorim na tvoje pitanje. Ja igram basket svaki dan, moze se reci intenzivno (potrosim energije koliko vi na jednom jacem treningu), i to mi ne smeta pri radu Air Canade. Sto se tice bajsa i bazena. Ukoliko npr. vozis bajs 20km i to dobrim tempom ili npr. na bazenu plivas ko lud neke velike distance onda si ga ugasio. Moj savet ti je da bajs vozis lagano, a da se u bazenu samo brckas na ivici.
 
DJOLE_SAMI:
ZA GRUNTA: Nisam neki strucnjak, ali da pokusam da odgovorim na tvoje pitanje. Ja igram basket svaki dan, moze se reci intenzivno (potrosim energije koliko vi na jednom jacem treningu), i to mi ne smeta pri radu Air Canade. Sto se tice bajsa i bazena. Ukoliko npr. vozis bajs 20km i to dobrim tempom ili npr. na bazenu plivas ko lud neke velike distance onda si ga ugasio. Moj savet ti je da bajs vozis lagano, a da se u bazenu samo brckas na ivici.
Kliknite za proširenje...

Hvala na savetu :)
 
:) Ja legnem ponekad u 9 ponekad u 10,kako kad.. Nego moram da am se pohvalim,danas sam imao trening,i posle svih onih vezbi ujutru i bazena itd. ja sam umoran na treningu skochio vise, za nekih 3cm mi manje hvali da dopipnem obruch.. Mada,kada imam treninge u sali onda tamo mogu da ga dopipnem jer je on 3.00m,a ovaj napolju 3.05,znachi 5 cm mi hvali da dopipnem obruch.. Ako sam ovako premoren uspeo da skochim 3cm vise nego pre kada sam bio u punoj formi,onda me zanima tek koliko cu da skochim kada se lepo odmorim 4 nedelju :) Zadovoljan sam programom,prezadovoljan :)
 
P.S. Ja kada idem ujutru na trchanje u glavnom neke penzionere vidim,a ovi mladji dolaze tek oko 7,pola 8.. A i ti mladji malo imaju po 20 god. najmanje,nikoga nema moje godiste da trchi,sem jedne 2 devojke koje sam upoznao 3 ili 4 dan vezbanja chini mi se,one su samo 2 puta isle ujutru i nisam ih video od juche.. Nema ih vise na trchanjuuuu :( mada mi ni ne trebaju samo me smaraju nista vise :)
 
E da,umalo da zaboravim... Pre nekoliko meseci sam dobio neku nagradu za nesto sto sam se prijavio,ne secam se ni ja za sta je to bio,u glavnom nagrada se zove "30 tips to improve your vertical now" nesto na Engleskom,iskreno da vam kazem nisam ni chitao,a vidim da mi vec duze vreme stoji u kompu pa sam resio da to podelim sa vama.. Sacu vam prekopirati teXt i postovati ovde.
 
30 Tips To Improve Your Vertical Now
© AthleticAdvantage-Online.com
So you want to blow your vertical through the roof. Great, now where do you look for the know how to
get the results you need? Right here! This short report is designed specifically to skim the surface of 30 different
areas, exercises, tools, habits or mind sets that you can change or adopt that will give your vertical leap the
booster shot it needs so badly.
The truth is that there are hundreds of individual things that you can do to improve your vertical but
we’ve narrowed the list down to just 30 which will give you the most bang for your buck when applied to your
lifestyle and training habits. Just as a journey of a thousand miles begins with a single step, the improvement
of your vertical by a foot or more begins by incorporating these 30 tips and strategies one at a time until you’ve
made each one a habit. Then you won’t even have to think about improvement, it will just happen naturally.
As with any information given, take each piece and try it out, see if it works for you. If it does, great! If
it doesn’t, don’t use it anymore. Simple as that! When you have tried out all 30 of these tips you will find that
your entire outlook on vertical jump training will be changed and you will no doubt be a more focused, enthusiastic
athlete in whatever sport you compete in.
THE TOP 10
1. CUT THE CRAP (SWEETS AND FATS AND ALCOHOL) - Often times we put a lot of crap into our
bodies that can actually have a lessening effect on your athletic performace. Eating a diet too high in fat or sugars
leads to an increase in body fat and a decrease in your capacity to train or play hard for extended periods of
time. Drinking excessive amounts of alcohol actually puts your muscle recovery system on hold and increases
the rate of muscle breakdown. What good does it do you to have an amazing vertical if you’re too tired to use it
or too fat to get off the ground quickly? Cut out the sweets, fats and alcohol to increase your vertical.
2. SUPPLEMENT, SUPPLEMENT, SUPPLEMENT! - Even though you can get all of the nutrients, vitamins
and mineral your body will need from a properly balanced diet, it is sometimes hard to plan ahead. Taking
suppliments can guarantee your body is getting the needed nutrients exactly when it needs them most. A quick
list of supplements that can help you increase your performance are glucosamine and chondroitin, antioxidants
such as Vitamins C and E, Vitamin B Complex, conservative use of Whey Protein and Glutamine, and Creatine.
Follow recommended dosing and watch your vertical creep up by the week!
3. ECCENTRIC TRAINING - One factor in increasing your vertical is building the capacity of your jumping
muscles to move your body as quickly as possible. Eccentric training uses the concept of controlling the
megative or downward motion of a lift with weights that are greater than your 1 Rep Max for a given lift and is
known to increase muscle strength by large amounts in short timeframes. If you want to boost your vertical try
4 weeks of 3 a week training doing 3 sets of 5 reps at 110% - 120% of your 1 rep max controlling the downward
motion for a count of 3 to 4. Always have a partner spot you and help you lift the weight after each repetition.
4. TRUE PLYOMETRICS - The reason you jump higher when you take a drop step than when standing still
is because of your bodies utilization of something called the stretch shorten cycle within your muscles. It allows
you to store and get back the energy from stretching a muscle directly before contracting it and can increase
muscle contractile strength by up to 200% - 700%. True plyometrics such as ankle jumps, depth jumps,
altitude drops, clap push ups and even sprinting are all examples of drills that require a quick stretch of the
driving muscles before primary contraction. Adding these to your training will improve your body’s efficiency
using the stretch shorten cycle and will add inches to your vertical.
5. PRACTICE GOOD JUMPING FORM - Sometimes the simple act of practicing good jumping form can
yield improvements of a couple inches in a relatively short timeframe. This is simply because unless you have
had a good amount of practice jumping correctly, your body may not have the coordination down perfectly and
it could be costing you as much as 3 inches in your vertical.
30 Tips To Improve Your Vertical Now
© AthleticAdvantage-Online.com
6. EXPLOSIVE SHOULDER EXERCISES - Many athletes become preoccupied with complicated workouts
involving their lower body jumping muscles but multiple studies have shown that your upper body, namely your
arm swing and shoulder shrug can account for as much as 10% - 15% of your vertical jump. Don’t believe us,
stand still and jump using a generous arm swing. Now stand with your arms stretched high over your head and
jump again? Was there a difference? Yeah, we thought so! Doing explosive shoulder raises with 5 to 15 lb
dumbells in sets of 8 to 12 can improve your upper body’s explosive capacity greatly.
7. TIME YOUR EATING AFTER A WORKOUT - Experts in the field of recovery and nutrition have in the
last few years have made some ground breaking discoveries. Your body’s ability to recover quickly from an intense
workout is vitally linked to the nutritional input within the first 2 hours after training. Your improvements
in explosive capacity are determined by your body’s ability to fully recover between training sessions. Internal
recovery processes can be improved by a factor of up to 3 with proper nutrition scheduling. To take advantage
of this make sure to eat a snack of quickly digested carbohydrates and protein in a 4 to 1 ratio within the first 1
hour of training. Then have a good meal about 3 hours after training which contains slowly digested carbohydrates,
protein and fats in a 60/15/25 ratio. Drinking a sports drink with a carbohydrate to protein ratio of 4 to 1
and drinking plenty of water after workouts is absolutely a must if you want to reap the benefits of timed eating.
8. HAMSTRING OVERTIME - The most common muscle tear injury among athletes in the jumps and
sprinting sports is the hamstring pull. This is not suprising when it also happens to be the most under trained
muscle group in relation to its opposing muscle group the thigh or quadriceps. In single leg jumping and to a
lesser extent in double leg jumping, the hamstring muscle is the easiest and most efficient muscle to train if you
want to increase your vertical. Doing exercises such as low-back hypers, glute-ham raises and single leg exercise
ball hamstring curls can greatly increase the safety and explosive strength of these workhorse muscles and
boost your vert in only a few weeks.
9. POWER CLEANS - Power cleans are an olympic lift which has been part of the vertical jumpers arsenal
for some time now in high level college and pro athletic programs. It directly simulates a deep two legged jump
and increases the stability and control of your entire body through the full range of a jump, all in one convenient
exercise. To incorporate this exercise into your workouts, stand with feet shoulder width apart in front of
a weighted barbell. Squat down and grab the bar with both hands, overhand grip, at just farther than shoulder
width. Using good lifting form (back up and straight) use your legs to lift the bar to your hips, continue to lift
the bar by shrugging your shoulders and then flip your elbows under the bar so you end in a front squat position.
10. GET IN, GET OUT, GET RESULTS! - Often times the biggest mistake an athlete will make is to confuse
quality with quantity when training. It is not as important to do a hundred repetitions of an exercise as it is to
perfectly execute a perfectly weigthed drill a few times. Overdoing it can lead to muscle pulls and plateaued
results from overtraining. Your best bet is to concentrate on high intensity, high set, low rep, perfectly executed
drills. Then get out of the gym and do some proactive recovery so you’re ready for the next workout. This will
give you the best results and help you blow by and over your competition.
 
THE SUPPORT STAFF
11. GET AT LEAST 8 HOURS OF SLEEP A NIGHT - Getting enough sleep is of paramount importance,
especially if you are participating in sport or intense training. A healthy amount of sleep is between 7 and 9
hours a night, however, a lot of people get an average of just over 6 hours a night. Not getting enough sleep can
severely hamper your body’s ability to rebuild and recover from intense training. Not only that but low amounts
of sleep can directly affect your concentration levels, your comittment levels while training and even your
strength levels. As you body starts to break down, your ability to exert maximally will decrease. To increase
30 Tips To Improve Your Vertical Now
© AthleticAdvantage-Online.com
your vertical make sure you get at least 8 hours of uniterupted sleep each night!
12. STRETCH AT LEAST 3 TIMES A DAY - Stretching draws blood and nutrients deep into muscle tissues
while helping to move waste products out, speeding recovery. Ater training intensely, you body will naturally
tighten up causing you to lose flexibility. By continuously stretching you keep those muscles relaxed so when
it’s time to compete you’re not working against your tight muscles and losing precious inches in your vertical.
13. GET A MASSAGE EVERY MONTH - On top of just plain feeling good, getting sports massages improves
blood flow through muscles increasing recovery and the general feeling of wellness. The effect that
massages have on loosening tight muscles and speeding recovery also lead to a decrease in injury and an increase
in willingness to train at proper intensity. If you want to add another tool to your vertical jump training,
get a massage regularly.
14. RUN STAIRS - There are few ways better to increase your anerobic capacity than repeated intense sessions
on the stair case. Running stairs builds the musclular and neurological capacity in movements specific
to single leg jumping. Great improvements in quadricep, hamstring and hip strength and explosiveness have
been documented with high intensity stair work. Running every step, every other step, every step single legged
or sprinters box up down drills with on just two steps are all excellent drills which will increase not only your
explosive leg power but also your coordination and quickness of foot speed. To blow the compeition away, add
stairs twice a week to your training.
15. POOL WORK - Pool work is a technique that is largely overlooked in most training circles, both because
of limited access to a pool and because the techniques are not as widely used as many others. Doing squat
jumps, bounding, zig zags, and skipping drills in waiste hight and chest high water adds drag to your movements
increasing explosive starting strength in your jumps. It improves your ability to fire out of the hole in
activities such as rebounding and two leg jumping. Increasing the resistance on your body also increases the
strength of your stabilizer muscles which allow your prime movers (glutes, quadriceps, hamstrings, calves and
shoulders) to focus solely on accelerating your body rather than stabilizing the entire movement.
16. WARM UP AND COOL DOWN AROUND EVERY WORKOUT - This is preached by nearly every
coach however, not many athletes actually follow these directions. Increasing your vertical requires proactivity
as it is reactivity meaning that proper warm ups and cool downs put your body in better positions to both train
hard and recover quickly while reducing inflammation and soreness (both enemies of recovery and training). To
stay in tip top condition while working out and while resting, make sure you’re warming up and cooling down
completely after every workout.
17. PARTIAL RANGE OF MOTION LIFTING - This is simply doing a lift through the last, most explosive
portion of a lift. This can be done in a squat rack by setting the safety pins at a height so the bar is resting
on them when you are half way through a lift (in the case of squats you would be in a quarter squat when the
bar was resting on the pins). Doing partial ROM lifting enables you to increase the weights used as well as the
speed at which you push through the repetitions. It directly builds increased power capacity in the second half
of your vertical jump by greatly improving explosive accelerating strength in your key jumping muscles. To
add P-ROM squats to your workout set the pins of a squat rack to quarter squat height. Load the bar with about
80 to 90% of your 1 rep max squat weight. Get under the bar and explode the weight off of the pins and set it
back down. Do multiple sets of 5 to 8 reps.
18. DEPTH JUMPS - A few tips back we went over the importance of true plyometrics in your training if
you are to improve your vertical. One specific drill that has shown amazing results in trained individuals is
the depth jump. In a depth jump you stand on a box or platform a between 12 and usually 24 inches in height.
Drop off of the box and immediately jump into the air on ground contact. By progressively getting off the
ground quicker and then dropping from greater heights, you train your muscular and nervous systems to channel
30 Tips To Improve Your Vertical Now
© AthleticAdvantage-Online.com
more force and fire more muscle motor units each time you jump. Ultimately depth jumps enable you to supercharge
your jump so in only a few weeks you are jumping harder, faster and higher on your own.
19. JUMP SQUATS - Jump squats are a great way to meld the separate training areas of strength training
(weight lifting) and dynamic training (body weight training). With jump squats you support a barbell on your
shoulders with a weight totaling between 45 and 65 lbs loaded. You then dip into a quarter squat and explode
as high as you can into the air. This exercise utilizes ultra low weights and untra high speeds and force components
to fool your body into thinging it weighs more than it does while jumping. The end result is a nervous
system that acts like it expects you to weight 45 to 65 lbs more when you actually jump in a competition situation
causing you to jump higher and get off the ground quicker. This drill should only be done after training for
a few weeks as it is relatively high impact on your back, shoulders and knees.
20. ALTITUDE DROPS - Another very effective true plyometric drill is the altitude drop. This exercise can
be done similarly to the depth jump except that the object is to control the landing with as little knee bend as
possible. (You do not jump back up on ground contact). This drill is usually done at heights greater than your
current vertical. For instance if your vertical is 24 inches you would begin by dropping from a height somewhere
in the range of 26 to 30 inches. Absorbing the landing as quickly as possible with as little knee bend as
possible trains your muscular and nervous (electrical) system to become accustomed to the force and electrical
load introduced from jumping heights above your vertical. This drill is so powerful because the amount of force
needed to absorb a 30 inch landing is the same amount of force that must be generated to affect a 30 inch jump.
Training long enough at heights high enough above your vertical will eventually enable you to jump higher.
21. LEARN TO MENTALLY PSYCH YOURSELF - Learning to rev yourself up on command by simply
thinking about an activity or situation where you are performing amazingly can be a powerful tool to improve
your performance. If you have ever been involved in a competitive sport you are undoubtedly familiar with pep
talks from tke coach or from other players. This is only one form of mental psyching. Take time to figure out
what it is that gets you going and then do that for a few minutes before every performance. Since your strength
varies very little from moment to moment in a game situation, the controllable difference is all in your head.
22. TAKE CAFFEINE BEFORE A PICK UP GAME - Although taking too much caffeine can have negative
side effects, the consumption of modest amounts of caffeine 15 to 30 minutes before competition has been
shown to increase adrenaline levels in the body. This has a direct effect of supercharging your nervous system
, increasing alertness, as well as making your muscular system more ready to perform at maximal intensity. If
you want to get a little edge on the competition, drink 2 to 3 cups of coffee 15 to 30 minutes before competition
and watch your intensity grow.
23. SOLIDIFY YOUR CORE WITH AB AND LOW BACK WORK - Being able to jump high is directly
affected by your ability to stabilize your core and channel as much force as you can from all parts of your body
into the ground. Having a solid core affords you better in air stability, better on the ground stability, as well as
an increased capacity to channel upper body movements into a more powerful jump. Including upper, lower
and oblique ab and low back work at the end of your training three times a week can greatly improve your performance.
Start by mixing these 4 areas into 10-15 sets of 20-30 reps rotating between each muscle group until
finished. It should take you only about 10 minutes and the added benefits can be staggering.
24. SPRINTING - Sprinting directly improves intermuscular coordination as well as increases hamstring
strength which is very often an undertrained muscle group. Often times when atheltes verticals improve so do
their short sprinting times and vice versa. So if you’ve hit a wall in your improvements, try adding a sprint day
to the mix. 2 or 3 sets of 5-8 50 meter dashes is a great place to start. Work on exploding out of the start, quick
ground contacts, and powerful knee drive and striding.
 
25. POST YOUR RESULTS WHERE TEAMMATES CAN SEE THEM - Outside motivation can often be
30 Tips To Improve Your Vertical Now
© AthleticAdvantage-Online.com
a more powerful tool than internal motivation. It all goes back to you not wanting to look bad in front of your
peers and posting your results can be a powerful motivator to stay on track. In fact, a study was done on college
football players measuring percentages of plays run correctly, balls caught, tackles and other parameters.
The simple act of posting results to these measured parameters increased the players average success rates from
between 60% and 70% to over 90% in ONE PRACTICE. These improvements were carried over into game
situations as well, so next time you need a little boost, put on a little peer pressure.
26. VISUALIZE YOURSELF JUMPING HIGHER, EASIER - This one may seem a little wishy washy
and has been shown to work well for some people and not at all for others. By first attempting a jump and them
spending 30 seconds visualizing youself jumping higher and really concentrating on how it will feel to jump
harder, you train your nervous system to do it better each time you go through the visualization. You can use
visualizing not only right before a performance but throughout the day or week before. When you’ve done it in
your head so many times before it won’t suprise you when you actually do get better because to your brain and
nervous system you’ve already been doing it for some time.
27. WEIGHT VESTS - This one is another way to fool your body into thinking it’s heavier than it really is.
By wearing a weight vest during regular training you give your brain an overloaded stimulus which it eventually
compensates for. When you take the vest off and compete without it your body feels lighter, you feel faster,
and your jumps go higher.
28. PLATFORM SHOES - These have been known to work very well at increasing lower leg strength, flexibility
and power capacity. By training with platform shoes on you force 100% of the weight and impact into
your lower leg muscles. This has the effect of supercharging their capacity to contract through greater ranges of
motion. Translation: You jump higher!
29. FIGURE OUT WHAT YOUR BAD AT AND PRACTICE TILL YOUR GOOD - Sometimes all you
really need is a good dose of practice, practice, practice. No matter how strong you get you will never be at
your peak until you learn to efficiently coordinate that strength into a jump. Your chain is only as strong as
your weakest link so it makes good sense to practice what you’re bad at. Most people simply ignore or neglect
what they are terrible at because it doesn’t make them feel good to do it poorly. (This is why everyone does the
bench press and few do the shoulder press). If you force yourself to focus on your weaknesses, pretty soon you
won’t have any, or at least very few.
30. SHED THE PADDING - This one’s a no brainer. If you are a bit too heavy and it’s not from muscle, then
you’ve got dead weight. Why jump around all day with a dead elephant on your back? By eating healthy, training
carefully, and making good choices you can decrease your body fat percentage and increase your effectiveness
in all explosive sports. You should shoot for a body fat of less than 10% for men and less than 16% for
women.
BONUS TIPS
31. GET A GOOD PAIR OF SHOES - A good pair of shoes can do more than properly support your feet.
Having a good pair of shoes can actually increase your vertical! Having a good springy sole and good cushion
in the shoe can have as much effect on your jump as jumping on a wood floor vs. an asphalt court does. By
having some bounce in a new pair of shoes instead of the worn, broken in soles of old shoes can improve your
vertical by as much as 2 inches!
32. LISTEN TO MUSIC OR WATCH VIDEO CLIPS THAT REV YOU UP - Sometimes it gets easy to
forget why you are training, especially when it the gains slow down and the training gets monotonous. Listening
to music or watching video clips or highlights of big plays from your favorite player can keep you going and
30 Tips To Improve Your Vertical Now
© AthleticAdvantage-Online.com
even get you psyched up. When you mentally energize, your physiology follows suit. Use music or video to
get yourself psyched and just see how it affects your vertical.
33. WATCH THE INDUSTRY LEADERS AND MIMIC THEIR STYLE - It’s called modeling. You study
the behavior or performance quirks of your favorite player or those who are very successful at what you want
to do, then practice doing it yourself. When you practice enough, a new confindence begins to emerge. When
you’re performing from a sense of deep confidence, you begin to play on instinct. This is where you begin to
“get out of your own way” and where some hidden potential often surfaces.
34. DON’T QUIT - Improving your vertical isn’t always about doing the right things at the right times. Sometimes
it’s simply about being stubborn and deciding with iron will that you won’t quit until you have reached
your goal. They say showing up is half the battle but the other half is following through! Never forget it!
35. CUT OUT THE BODYBUILDING - When you use strength training to improve your performance the
point is to become “functionally” strong. This means that it’s not about looking strong, it’s about being strong
in movements that directly relate to your sport. If you’re spending a bit too much time working the “beach
muscles” then it’s time to get serious about your training and cut out the body building. If it doesn’t contribute
to you getting faster, and more exposive while jumping, cutting or sprinting, you don’t need it.
 
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