50-Rep “Rhythm” Squats – This is often a little-known exercise we typically bust out roughly 3 weeks before one of our athlete’s is going to be getting tested in the vertical.

You actually would usually begin your work out with this particular exercise and you will only perform one all-out work set after having a good warm-up. Try and go as heavy as possible for your one set. A good goal is 90 – 100% of what your max full squat is usually. In essence, you will execute 50 quarter-squats as quickly as possible. Due the initial ten repetitions exploding on to your toes, after that on repetitions 11-20 continue to keep your heels down on the way upward, then, burst onto your toes once again whilst executing reps 21-30, keep your heels all the way down for reps 31-40 after which you can complete the final ten reps by bursting onto your toes again. Consider using a partner count out loud so you can carry out all 50 repetitions as fast as possible without having to break momentum. This can be a terrific work out for players with a weak elastic component.
Reverse Hyperextensions – The reverse hyperextension device was made popular within this country by powerlifting guru Louie Simmons of Westside Barbell located in Columbus, Ohio. He has the patent for the original reverse hyper unit. You’ll find one in nearly all fitness centres and it is quite possibly the most regularly utilized devices in most fitness centres. Why, you may ask? Due to the fact the product works well! We don’t know of virtually any other types of equipment which works out real hip extension in this sort of synchronized manner – reaching the hamstrings, glutes, and spinal erectors all during just one repetition. What’s more, it works like traction to the lower back during the dropping of the free weight. The end result is your goal is to run quick and jump higher, you really should have one of these in your fitness center and also be utilising it.
Bulgarian Split Squats – This is primarily a single leg squat, with the non-working leg elevated on a bench in back of you. Execute this exercise by having a dumbell in each hand, come down till your rear knee hits the ground after which explode back upward to the start position. This work out is going to crush the butt and VMO (the quadriceps muscles on the inside of your knee) of your leading leg, along with stretching the hip flexor in the rear leg. Bear in mind precisely what we explained regarding the benefits of supple hip flexors with relation to your leaping ability? Well, this work out is definitely a necessity since it boosts strength And flexibility in particular muscle tissues utilised as part of leaping. Furthermore, since it is a unilateral movement, it can help deal with muscular discrepancies which sometimes exist in the athlete’s legs.

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