How to get your vertical jump higher for basketball

7 Exercises to Improve Jump and Agility

In basketball, having a strong vertical jump and flash-like agility isn’t an option, it’s a requirement. If you are having trouble with your vertical jump or agility,  just practicing lay-ups and running laps around the court doesn’t mean you will get any better.  When you want to jump higher and have insane side-to-side agility reflexes, you need to base your basketball skills training on the best and most proven exercises. Here is a basketball skills training program that must be in your weekly workouts for explosiveness.  

7 Basketball Skills Training 

This upgraded version of the traditional fitness exercise is sure to skyrocket your vertical jump. What’s more, it develops explosive power that will easily come in handy with your agility on the court. It activates the fast-twitch fibers of several major muscle groups in the lower body including the quadriceps, hamstrings, glutes, hip flexors, and calves. If you want to jump higher, these are a must.

How to Perform: Stand tall with your feet at shoulder-width distance. Keep your chest up as you bend at the knees and sit back as if you’re about to sit in a chair. Once your thighs reach parallel, push through your heels in an explosive jump straight up in the air. Land softly and immediately go into your next jump squat.

Ability Focus:

• Vertical Jump
• Explosive Power

Another great way to increase your explosive power, tuck knee jumps aren’t just a way for you to jump higher. They also demand lower body control to bring the knees up, touch the chest, and return before you land. This exercise will increase coordination, fast-twitch fiber control, and, of course, all-out power.

How to Perform: Stand tall with your chest up and feet at shoulder-width apart. Similar to the jump squat, you’ll start by bending slightly at the knees and driving your hips back only a little bit. From here, jump straight up into the air. Simultaneously flex your pelvis and bring your knees up towards your chest. Reverse the motion and land softly. Take a pause to correct any posture issues then perform the next repetition.

Focus:

• Vertical Jump
• Explosive Power
• Lower body control

Consider this the next level of the jump squat. It will combine the explosive upward motion of the jump squat with a standard overhead reach that is all too common in your sport. You might find that you can jump higher with this variation of the exercise from the momentum of the overhead reach itself. We don’t need to tell you how important a strong overhead reach is for defense and catching passes.

How to Perform: Stand tall with your chest up and feet at shoulder-width apart. Similar to the two exercises above, you’ll start by bending slightly at the knees and driving your hips back only a little bit. From here, jump straight up into the air. The big difference is that as you jump, you’ll simultaneously launch your hands skyward. As you descend, bring your hands into a defensive position close to the chest. Land soft, readjust your posture, and begin again.

Focus:

· Vertical Jump

· Explosive Power

· Reaching ability

Training your body, regardless of the athletic goal, requires a balance of multi-joint and isolation movements. When you isolate a muscle group, you are strengthening its ability to perform a specific movement, which in turn will support the larger muscle group movements. In this case of improving your jumping ability and agility, you’ll want to perform single-legged cross jumps.

How to Perform: You will make the shape of a cross with thisjumping drill. Start on the left leg with the right leg tucked behind. With your chest up and core tight, leap forward with your left leg. While still facing forward, leap on your left leg to the left side and down. Now leap directly to the right, and finally back to the starting position. Switch legs and begin again.

Focus:

• Vertical Jump
• Explosive Power
• Agility

Let’s focus more on the agility side of things, although explosive power will continue to be developed and improve your vertical jump. A classic athletic drill, wall touches or cone taps are great for developing those quick reflexes that will show in your improved agility.

How to Perform: Set up two cones a good distance apart from one another. Begin in the middle of the cones. If you’re using walls, stand between two walls. An indoor racquet ball court works best. Sprint to your right as fast as you can, tap the cone or wall, then immediately change direction and do the same on the other side. You can vary the distances for each set that you do. If you’re using cones, you can also add a second or third pair in a ladder-like arrangement, where you’ll have to sprint in a zig-zag fashion from side to side.

Focus:

• Agility
• Explosive Power

Everyone performs box jumps, even the Average Joes at the gym. For basketball players, box jumps are going to be incredibly important but there’s a twist: you’ll be jumping in a lateral fashion. Lateral box jumps will strengthen your hip flexors, which will benefit your side-to-side agility with an emphasis on sudden stop-and-go.

How to Perform: Arrange a steady box on the ground. Stand next to it with your left side facing the box. Keep your chest up and core tight as you slightly bend your knees. Explosively leap from the ground and completely on the box. You can choose to step down or lightly jump back into the starting position. Once you finish your prescribed repetitions, switch sides. Make sure you vary the height of the boxes during the workout, challenging yourself to increase the height.

Focus:

• Explosive Power
• Agility
• Jumping Ability

Our final workout is a classic that is used by athletes in every sport, but uphill sprints have a unique place in the basketball player’s workout. Uphill sprints dramatically improve your endurance levels, but more importantly for performance, they skyrocket your explosive power and lower body strength.

How to Perform: Begin with a warm-up before tackling sprints. Starting from the bottom of a hill, give yourself about 10 to 20 feet to work up your speed. Run for those 10 to 20 feet then once you hit the hill, go all out. Run as fast as you can until you reach the top of the hill, walk back down, rest for a few moments, and do it again. Do not sprint down the hill.

Focus:

• Explosive Power
• Lower Body Strength

Get More Training Drills

How to Double Your Vertical Jump for Basketball

Photo courtesy of Dirk Hansen

A good vertical jump is a valuable asset for all of your players to possess. It will help your team get more rebounds, blocks, and steals. It will also let a few (or many) players on your team dunk the basketball, which can lead to increasing your teams confidence, enthusiasm, and can it make the game a lot more fun!

If you are wondering if it is even possible to increase your vertical jump, you’ll be happy to know that with proper training, it is definitely something that can be improved.

I’ve developed this program over a number of years and have seen great improvements in the leaping ability of those who have followed it. I call it the Coach Mac Vertical Jump Program. Not a very creative name, is it? 🙂

I designed this program to be completely equipment free and also without the need for a large space. This program can be completed by anyone as long as you have a 2 x 2 meters of free space. Which we all do. So there can be no excuses for not completing the program.

Disclaimer: Obviously, I am not a doctor. If you or your players feel any pain in any of your joints during the program stop immediately and consult a doctor. You don’t want to make any previous injuries any worse.

I have found what I believe to be the current best vertical jump program in the world, and it’s Vert Shock by Adam Folker.

While there are a ton of success stories of players using my program and making massive gains (check the comments if you don’t believe me), I’m also realistic about the extent of my knowledge on vertical jump training.

Adam Folker is a former NCAA Division I basketball athlete and professional basketball player. He connected with Justin ‘Jus Fly’ Darlington who currently holds the title as the World’s #1 Highest Dunker to create the best vertical jump program ever.

If you’re interested, check out his program below. I highly recommend it.

Vert Shock by Adam Folker

If you’re not interested in it that’s fine! You’ll still make a ton of gains using my workout. And I’d love you to use it! I made a promise to myself that I’d share the best information and products I know about and I’m keeping that promise.

As the saying goes, ‘You can’t improve what you can’t measure’.

The first step on your journey to increasing your vertical jump is to get a starting point of where your currently at so that you can track your progress.

Here’s how to do it;

Things you’ll need: Another friend to help you, a ladder, and either a permanent marker or chalk.

1. Find a wall or pole tall enough that when you jump you cannot touch the top.

2. Stand next to the pole or wall and extend your arm as high as you can above your head. This is your standing reach. Have your friend mark your standing reach with either a piece of  chalk or a permanent marker.

3. Now from a standing start, jump and touch as high up the wall or pole as you possibly can. You’ll need your friend to watch and see where you touch so that there’s no confusion. Get your friend to climb the ladder and mark where you were able to reach on the wall.

4. Measure the distance between your standing reach and your jumping reach. This is your current vertical jump.  

By reading my previous article on stretching, you’ll learn that it is important to warm-up your muscles first before stretching or performing any strenuous physical activity. I recommend jumping rope for a couple of minutes to warm-up and increase the blood flow to your muscles.

The program is broken up into three different phases consisting of four weeks each. This is because as you continue through the program your muscles will adapt to the intensity of the workout, therefore we need to keep increasing the workload in order to continue increasing your vertical jump.

Perform the routine every second day to give your body a days rest in-between workouts. This means that on week one you’ll be training 4 times a week, week two you’ll be training 3 times per week, and on week three you’ll be training 4 times per week. That ends up being 11 workouts per phase for a total of 33 workouts in the program. Also, during this program you will be taking one week off between each phase to let your body completely recover. You need to give your muscles time to fully repair in order to grow stronger and more explosive.

One minute rest in-between all sets. If you can, try to keep a stop watch with you when you’re doing these workouts. If you don’t have one my players have found it convenient to use the stop watches located on their mobile phones.

Keep track of how much progress you’ve made at the end of each rest week. It’s going to be hard for your players, but stress that if they really want to see results it’s best that they wait until the end of the rest week. We know how hard it is for players to be patient!

If you have any trouble understanding my descriptions of the exercises, YouTube them to watch a video of the exercise being performed.

Jumping Rope – A skipping rope is the only piece of equipment involved in the program. If you don’t have one a piece of rope will do just fine. If you don’t have a piece of rope either jumping up and down on the spot without much bending in the knees will achieve a similar result. Jumping rope involves holding a rope with both hands and swinging it around your body continuously.

4-Corners – Involves you imagining 4 dots in a square shape about 15 – 20 inches apart. To complete 4-corners you hop around the square in a clockwise direction landing on each dot for the required number of repetitions. 4 jumps and completing the square equals one repetition.

Single-Leg 4-Corners – Exactly the same as 4-Corners except performed on one leg.

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.

Tuck Jumps – Tuck jumps involve descending into a comfortable squat and then jumping as high as possible and bringing your knees to your chest.

High-Reach Jumps – Are similar to tuck jumps, but instead of brining your knees to your chest, you just reach as high as you can. This is done best under a basketball ring or near a wall so that you can tell how much lower your reach becomes as you fatigue. Try to reach the same height through all repetitions. if you don’t have anything to measure against, that’s fine. Just jump as high as you can each repetition.

Lateral Jumps – Lateral jumps are performed best with over a line or a stick. They involve standing parallel to the line on one side and then quickly jumping sideways back-and-forth over the line. Over and back equals one repetition.

Single-Leg Lateral Jumps – Exactly the same as lateral jumps except performed on one leg.

Alternating Lunge Jumps – From a normal standing position, take one step forward with your right foot and one step backwards with your left foot. This is your starting position. From this position, jump as high as you can in the air and switch leg positions.

Straight Leg Calf Jumps – Without bending your knees, jump up and down in the same spot. You won’t get very high off the ground and it will be the ankle doing all the movement which will work the calf muscle.

Toe Raises – Stand regularly, then raise up onto the tips of your toes. Lower back down. Don’t rock up and down, do it slowly (not too slowly) but steadily. This is improved by using stairs if you have access to them. Alright, enough talk. Here’s the program you’ve all been waiting for.

1. Jumping Rope – 2 minutes.

2. Stretching

3. Jumping Rope – 2 minutes.

4. Slow Motion Squats – 3 sets of 10 repetitions.

5. Lateral Jumps – 3 sets of 20 repetitions.

6. Alternating Jump Lunges – 3 sets of 10 repetitions.

7. Tuck Jumps – 3 sets of 8 repetitions.

8. Toe Raises – 3 sets of 20 repetitions.

Week 4 – Rest.  

1. Jumping Rope – 2 minutes.

2. Stretching

3. Jumping Rope – 3 minutes.

4. Slow Motion Squats – 3 sets of 10 repetitions.

5. 4-Corners – 3 sets of 12 repetitions.

6. Single-Leg Lateral Jumps – 3 sets of 15 repetitions.

7. Alternating Jump Lunges – 3 sets of 15 repetitions.

8. High Reach Jumps – 3 sets of 8 repetitions.

9. Straight-Leg Calf Jumps – 3 sets of 30 repetitions.

Week 8 – Rest.  

1. Jumping Rope – 2 minutes.

2. Stretching

3. Jumping Rope – 4 minutes.

4. Slow Motions Squats – 3 sets of 10 repetitions.

5. Single-Leg 4-Corners – 3 sets of 10 repetitions.

6. Single-Leg Lateral Jumps – 3 sets of 20 repetitions.

7. Alternating Jump Lunges – 3 sets of 20 repetitions.

8. Tuck Jumps – 3 sets of 8 repetitions.

9. Straight-Leg Calf Jumps – 3 sets of 40 repetitions.

Week 12 – Rest.

I have found what I believe to be the current best vertical jump program in the world, and it’s Vert Shock by Adam Folker and Justin ‘Jus Fly’ Darlington.

Important Update! – I have been receiving a few emails/comments on players tracking their jump during the course of their program. Please understand that what you are doing when completing a jump program is breaking down the muscle.  You aren’t going to see improvements mid-week because the muscle hasn’t healed properly. That’s why I suggest only checking how much you’ve improved at the end of each rest week. Rest is just as important as the routine. 

That’s it! It’s as simple as that.

I’ve seen players make massive gains using this exact program so don’t hesitate giving it to your players to help them improve.

They’ll love it too. Who doesn’t want to dunk a basketball?

Let me know how the program works for your players. I’d love to hear some of the results.

– Coach Mac

How to jump higher in basketball

High-level basketball is played beyond one's ability. Even hybrid point guards like Russell Westbrook can be the authority in today's NBA. Even though height and arm span play a leading role, young basketball players need to improve their vertical jump.
Although jumping ability may not be as high as strength, it can be improved through targeted exercises and training. Basketball players can reap the rewards of a higher vertical jump when it comes to dribble, rebound and defense, just to name a few.
We believe that young athletes can learn to jump higher through technique, movement understanding, strength training and functional training.
Vertical Jump vs. Basketball Jump Ability
Before we start improving vertical jump for basketball players, we must first define what vertical is and how jump ability and vertical jump are not exactly the same.
Vertical jump, more commonly known as vertical jump, is the ability of a person to jump directly from a standing position with both feet on the ground. There can be no forward movement or movement of the legs going straight up.
In real basketball, players rarely stand still and jump as high as possible on two legs. Most likely, basketball players will move in some direction and jump with some kind of momentum.
It is important to distinguish that a higher tested vertical does not always correspond to a higher jump on the basketball court.
One-foot vs. two-foot jumps for basketball
As a continuation of this paragraph, young basketball players should train to improve both one-foot and two-foot jumps.
Two-foot jumps are traditionally performed in a basketball game for bouncing balls and getting bounces. It also means jumping and blocking from a solid defensive base. From a relatively stationary position, jumping with two legs is more effective.
Single leg jumps are seen more often when the player goes under the basket. These are jumps that are used on a poster hanging on your bedroom walls. Michael Jordan and Dr. Jay jumped out of the free throw line on one leg, using the momentum and power of their running to lift themselves into the air.
Strength training to improve vertical jump in basketball
Traditional strength training can certainly allow basketball players and other athletes to jump higher. Jumping ability comes from fast muscle fibers. These muscle fibers can be developed from concentrated strength training. These exercises should be performed with good form and emphasis on speed and explosion.
Kettlebell Swing - Not normally thought of as a bouncing motion, kettlebell swing actually mimics the explosion of a basketball jump very closely. The hips are loaded and all the power comes from the bent knee, the position of the hips back.
Box Squat - The traditional back squat and front squat allow for some "bounce" at the bottom of the movement. Instead, try box squatting to eliminate that stretch reflex. For maximum results, keep your feet in a natural, athletic, jumping position. Keep your back tight, chest up, pause at the bottom and explode with the weight.
Trap Bar Rows or Traditional Rows - These movements are great for overall strength, building muscle and developing fast muscle fibers. Any variation of the pull will load the posterior chain, strengthen the athlete's core, and the gain in strength naturally translates into a vertical jump.
Jump Higher with Dynamic Training
Traditional strength training isn't the only way to improve your basketball vertical jump. More functional, unweighted moves can also increase your explosiveness and lead to a higher jump.
Sit Box Jumping - Basketball players can start by sitting on a box or bench, allowing their knees to rest at about 90 degrees. Without leaning back or using momentum, athletes must explode from a seated position and jump onto a box in front of them.
Obstacle Jumps - This exercise can be performed in a variety of ways but essentially involves basketball players jumping over an obstacle or obstacles. Some youth players will react to single repetitive hurdle jumps, while others prefer to jump over multiple hurdles in a row.
Single Leg Jumps - Single leg jumps are useful for a number of reasons. They strengthen the smaller, more specific muscles in the calves and thighs that stabilize basketball players' bodies as they jump. They also improve coordination and comfort level when jumping from one leg.
Increase your vertical jump with Hustle Training
Hustle Training - Created as a tool for coaches and players to take advantage of professional training and training, Hustle Training is quickly becoming one of the most popular sports training apps available. Based in Pittsburgh, Pennsylvania, this growing startup maximizes your performance potential through fundamental best practices with drills and workouts developed by professional players, college coaches, and seasoned coaches.
We remind you that the confidence of your game directly depends on the sports equipment in which you play!!! You can buy a basketball uniform on the website of the official representative of Macron in Ukraine: https://macronstore.com.ua/

The lowest prices, the widest range, special price offers for teams and regular customers. Details from our managers ☎ +38-073-356-88-70

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Jumping Exercises (Air Alert 3)

This page contains several training programs for developing jumping ability: Air Alert III, as well as Air Alert, Air Alert II and Mad Bounce.

AIR ALERT III

The program was developed by TMT sports based on the very popular program, Air Alert II. The program has undergone many changes. Due to the new exercise and the increase in the course (15 weeks), the creators have reduced the frequency of doing the exercises to 3 days a week (except for the last, 15th week), but now it will have to be done on certain days of certain weeks! After completing the full course (15 weeks), you will increase your jump by 20-35 cm. During the 4 months of implementation, you should ensure that you have good sleep and nutrition.

High jump

Execution: Feet shoulder width apart. Jump straight up as far as you can. As you lower yourself, squat about a quarter - that's one jump.

Note: Jump speed is the most important thing when performing an exercise. The point is to jump as fast as possible. The time spent on the ground should be equal to fractions of a second.

Calf raises

Action: Stand on something so that your heels do not touch the floor (ladder, thick book). Rise on one leg as high as possible, then on the other leg.

Rest between sets: 25-30 seconds.

Step-ups

Execution: Place one foot on a firm platform (chair, bench) and push your supporting leg up. In the air, change the supporting leg and repeat the same.

Jumping on straight legs

Execution: Feet shoulder width apart. Perform high jumps without bending your knees. You need to jump as high as possible.

Rest between sets: 1 minute.

Note: Jump speed is the most important thing when performing an exercise. The point is to jump as fast as possible. The time spent on the ground should be equal to fractions of a second.

Burnouts

Execution: The exercise is so named because, if performed correctly, you will feel a burning sensation in the leg muscles. Standing in a semi-squat, rise on your toes and make a jump in this position without dropping to your heels. The main emphasis when doing this is on speed and be careful not to sink on your heels.

Full squat jumps.

Full squat jumps is a new exercise. It should load the entire thigh and help increase its 'explosive strength'. It increases cardiovascular endurance, short distance speed and lateral speed.

So, the description of the exercise:

• For balance, hold the ball in your hands (optional).
• Sit down. You should be sitting on your toes (heels up), your thighs should be parallel to the floor and your back should be perpendicular to the floor.
• Jump 10-15 cm. Keep the floor and hips parallel.
• After landing, push off again.
• For the last time (example: the fifteenth of 15 jumps), jump as high as you can (sitting up).

This exercise puts a lot of strain on the muscles and therefore should only be done once a week, on Wednesdays. Increasing the frequency of the exercise will run the risk of overloading the muscles, increasing the recovery time and reducing the jumping tone of the legs for a long time. At the end of each set, you must jump up at the maximum, 'explosive' pace and to the highest possible height. It is very important to jump out as quickly as possible. This will make the thigh muscles work, strengthen them and add another 3-5 cm to the jump for the entire course.

Schedule:

Air Alert III must be performed 3 days a week and preferably at the same time. The program takes 15 weeks in total.

2x25 - means that you need to do two sets of 25 repetitions.

In the third version of the program, the rest between sets should not exceed 2 minutes, and there MUST NOT be a break between exercises! During a pause between sets, massage those muscle groups that have been loaded.

The best time to do the program is between 1 pm and 3 pm (peak muscle work).

Week 13 requires complete rest. The program must be terminated!

14 ^* - This week is made to prepare for the last week. Therefore, the number of executions is reduced.

15 ^** - Week 15 exercises performed on Monday, Tuesday, Thursday and Friday. The last week maximally loads the muscles before the final recovery. Therefore, the number of repetitions is increased and classes are held for 4 days. Jumping will reach its maximum level 4-7 days after the end of the program.

Important! Air ALERT III has its own set schedule!

On even weeks (2,4…) the program runs on Tuesdays, Wednesdays and Thursdays.

On odd weeks, do the program on Mondays, Wednesdays and Fridays.

On days when you don't need to do AA3, you should still give your feet normal jumping. The best time to do this is during games. Come out and play! But try to do all the jumps as aggressively as possible. This will strengthen muscle memory.

If you wish, you can take the program again, but:

• the interval between executions must be at least a month;
• Repeated execution will not give as good results as the first one.

Air Alert

1. High jump

Feet shoulder width apart. Jump straight up as far as you can. As you lower yourself, squat about a quarter - that's one jump.

Note: Jump speed is the most important thing when performing an exercise. The point is to jump as fast as possible. The time spent on the ground should be equal to fractions of a second.

2. Toe raises

Stand on something so that your heels do not touch the floor (ladder, thick book). Rise on one leg as high as possible, then on the other leg.

3. Step-ups

Place one foot on a firm platform (chair, bench) and push your supporting leg up. In the air, change the supporting leg and repeat the same.

4. Half Squat Jumps

Stand with your feet shoulder-width apart and bring your knees together. Now jump into this pose using only your calves (without extending your legs).

Note #1: Jump speed is the most important thing when performing an exercise. The point is to jump as fast as possible. The time spent on the ground should be equal to fractions of a second.

Note #2: Another variation of this exercise is jumping with straight legs. One way or another, the main task is to jump using only the calf muscles. In this situation, as a rule, it is very difficult to get off the ground by more than 10-15 centimeters.

5. Burnout

The exercise is so named because, if performed correctly, you will feel a burning sensation in the muscles of the legs. Standing again in a semi-squat, rise on your toes and jump in this position without sinking to your heels. The main emphasis when doing this is on speed and be careful not to sink on your heels.

Procedure:

1. Warm up (jumping rope, running in place)
2. Stretch
3. High jump
4. Toe raises
5. Step-ups
6. Half squat jumps
7. Burnout
8. Relaxation (stretching)

Air Alert must be done 5 days a week. The program takes 12 weeks in total.

Legend: 2x25 means that you need to do two sets of 25 repetitions.

AIR ALERT II

Program developed by TMT sports. This is one of the most popular jump increase programs today. The program requires a serious approach and attitude to the exercises. After completing the full course (12 weeks), you will increase your jump by 20–30 cm. During the 3 months of implementation, you should ensure that you have good sleep and nutrition. Order of execution:

1. Warm up

Jump rope, run in place for 3-5 minutes.

2. Stretching

Before performing it is necessary to stretch all muscle groups that are involved in the program. The calves are stretched with exercises similar to step-ups (put your foot on a book, a ladder and try to reach the floor with your heel). To stretch the anterior femoral muscle, place your foot on a chair or table and tilt your torso toward that leg. The hamstring muscle is stretched with simple tilts.

3. High jump

Feet shoulder width apart. Jump straight up as far as you can. As you lower yourself, squat about a quarter - that's one jump.

Note: Jumping speed is the most important thing when performing an exercise. The point is to jump as fast as possible. The time spent on the ground should be equal to fractions of a second. Note: You should feel that the anterior thigh muscle is tightening more than the calves. Rest between sets: 3-4 minutes

4. Rises on toes

Stand on something so that your heels do not touch the floor (ladder, thick book ~10cm). Raise as high as you can on one leg using only your calves, then on the other leg Rest between sets: 25 seconds

5. Step-ups

Place one foot on a firm platform (chair, bench) and push your supporting leg up. In the air, change the supporting leg and repeat the same. Rest between sets: 3-4 minutes

6. Toe jumps

Stand on both feet and push off as hard as you can using only your calves. The point of the exercise is to jump as high as possible and "stop on the ground" as little as possible (the faster you jump out after landing, the better)

Note #1: Be careful not to bend your knees during the exercise.

Note #2: 1 minute break between sets

7. Burnouts

The exercise is so named because, if performed correctly, you will feel a burning sensation in the leg muscles. The technique is about the same as in the previous exercise. Standing on two legs, you need to jump out, using only calves. Here you need to jump out only 1–1.5 cm, and the main emphasis should be on the speed of execution and be careful not to sink on your heels.

8. Relaxation (stretching)

Air Alert II should be performed 5 days a week and preferably at the same time. The program takes 12 weeks in total.

The best time to do the program is between 1 pm and 3 pm (peak muscle work).

Legend: 2x25 means that you need to do two sets of 25 repetitions.

I advise you to keep track of your progress every week.

• What you need to do:
  • All exercises must be performed on the mat.
  • The program must be performed in sneakers with FLAT RUBBER soles.
  • Chair or other object for step-ups with a book or something else for lifting on toes
  • The program does NOT require the use of weights of any type. The increase in the jump is only due to your weight!
• Nutrition is an important part of the program.
  • A minimum of 2 meals a day is required.
  • Need to eat 1-2 hours before the due date
  • Don't overeat and good food is a must not only on performance days but also on rest days.
  • Food should contain enough protein, carbohydrates (fruits and vegetables) and calcium (milk).

UNDER PROGRAMM

MAD BOUNCE

Jumping jacks . Mahi arms and legs. Very simple. Stand up straight and spread your legs in different directions, at the same time bring your hands over your head. Make swing movements with your arms and legs. At the moment when the arms are brought together above the head, the legs are spread apart and vice versa.

Kariokaes - snake running. Run sideways, alternating legs.

Toe jog High hips.

Light stretch

Armless bounces - Put your hands on your head and jump straight up from two legs at once. When landing, bend the legs at the knees so that the knees touch each other (it turns out something like the letter Y in reverse). Then jump again. You have to jump fast.

In the rest of the exercises it is also necessary to jump quickly, unless otherwise stated. In addition, in this exercise, you must ensure that the heels do not touch the floor. Jumping only from socks.

Reverse 17's - Process: take a low start and rush forward with all your might. We run the distance you have chosen (you can choose half of the site) and back forward. You can't relax. The exercise is done at maximum speed. After this, the exercise is repeated. The number of repetitions is eight and a half times.

Explosive step-ups - A high platform is taken, 40–50 centimeters. For example, a chair. The emphasis is on the right leg, the left is placed on a chair (it is possible vice versa, left-right). Then jump up, in the air we change legs and land so that the right one becomes the supporting one, and the left one is on the platform. We repeat the exercises with alternating legs.

Only take off with the foot that is elevated.

Slow calf-raises Slow calf-raises. Exercise to do on a raised platform, so that the heels fall quite low. Upon reaching the highest and lowest points, we linger for a few seconds.

Pushups - push-ups.

Wall squats - lean back against the wall. Between the back and the wall, approximately at the level of the waist, we clamp the basketball. We perform squats without dropping the ball to the ground. When the thighs become parallel to the floor, we linger in this position for 5 seconds.

Get ups - jumping out of a chair. We sit on a chair, then jumps up. After this, the exercise is repeated.

As usual, don't forget about speed. You need to jump out of a sitting position in one quick movement. Before jumping, hands should be kept straight in front of you (parallel to the floor!). At the moment of the jump, the arms are pulled up.

Crunches - press. Emphasis lying on the back. The knees are bent. Hands on the head. At once, they huddled into a ball, trying to reach their knees with their heads.

Heavy stretching – Stretching. See the individual static stretching program on our website.

1 leg knee ups - stand at arm's length from the wall. Sideways to the wall. The hand was placed on the wall. The left leg must be bent and jump on the right straight up. The number of repetitions in the table. Then we turn the other side and jump on the other leg. If the number of repetitions is 10, this means that 10 jumps must be done on both legs.

And one more thing: at the moment of jumping from one leg, you need to lift the thigh of the other leg up as high as possible so that the angle between this thigh and the stomach is about 90 degrees.

Figure 8 crunches. Emphasis lying on the back. The head is slightly raised. They took a basketball in their hand, raised their left foot, held it under the left foot, lowered the left - raised it with the right, brought it under the right. In a word, we write out a figure eight between the legs with a ball. We do it for as long as possible.

Explosive calf raises - fast calf raises.

Square jumps - imagined a square on the floor. Point #1 is the starting point. Jump forward - to point #2. Jump sideways to point #3. Jump back to point #4. Jump sideways to point #1. How many repetitions in the table, so many squares you have to jump.

The distance between the points is approximately one and a half meters. You need to jump from point to point quickly.

Clap pushups