week 1 day 1
the workout was great i wasnt expectng it to be like that
also i chipped in fast squats with dumbells ,and calf raises
im feeling it , its hard to walk ma legs are tired out... n i havnt even started all the plyometric stuff anywayz chek ya back take care am hittin da park

50 Vertical Jump Tips:
 1. Do not perform slow static stretches (stretches held in a still position for a long time) as this decreases muscle elasticity and relaxes the muscles
causing a decrease in vertical jump.
 2. Increase squat strength, Squat strength has shown to have a strong correlation with vertical jump height. Aim to squat twice your bodyweight.
 3. Without plyometrics you will never reach your full vertical jump genetic potential.
 4. Do not lean forward when jumping as this takes away from your vertical momentum and decreases vertical jump. Keep back adjacent with floor the
whole time.
 5. In the final stage of a vertical jump flick the feet down while leaving the floor for added momentum.
 6.Throw your arms up as fast as possible when jumping for added momentum.
 8. Crouch a 45 degree angle at the knees before jumping to build up elastic energy.
 7. Keep crouching before you jump to as short of time as possible.
 8. When couching before jumping you should not stop before going up, it should be all one smooth movement (down up).
 9. Begin plyometrics and learn to harness your potential elastic energy which is going to waste.
 10. The most important muscles to work out for jumping are: Quadriceps, Hamstrings, Glutes (buttocks), Calfs and Erector Spinae (back).
 11. The most beneficial exercises for vertical jump are: Squats, Deadlifts, Depth Jumps, Hops and Vertical Jumps.
 12. Use creatine powder to increase PC stores which are the fuel source for vertical jumps. This will improve the amount of vertical jumps you can
perform in a session and is proven to increase vertical jump.
 13. Remove any soft padding from in side shoes and replace with a rubber like natural rubber of butadiene rubber to improve energy return and in turn
vertical jump.
 14. Increase your eccentric strength, this is done through loading the negative or down phase of an exercise.
 15. The best exercises to increase eccentric strength for vertical jump are: Squats (focus of negative phase), Depth landings, Depth Jumps, Squat Jumps
(with controlled landing).
 16.Preform Olympic style lifts to increase power output and vertical jump.
 17. The best Olympic style lifts to increase vertical jump are: power cleans and squat jumps
 18. Do not use ankle weights, they do not add resistance to the muscles during a vertical jump and they lead to tendonitis (jumpers knee)
 19. Platform shoes are the best way to improve the use of elastic energy in the calf muscle to improve vertical jump
 20. Platform shoes are of no benefit to any other muscle but the calf's and will actually decrease the benefits of other exercises not targeting the calf's.
 21. Always look straight ahead when jumping.
 22. Practice your running vertical jump as the running vertical jump has more potential to be higher.
 23. The best ways to improve running vertical jump is with a drill were you run as fast as possible to a certain marker and then at that marker you jump
straight up into the air. It should be one flowing movement between running and jumping and you should try to minimize the distance you jump
forward.
 24. Practice dunking on an adjustable ring, slowly increase the height of the ring each time you can successfully dunk it.
 25. During plyometrics and jumping keep floor contact time to a minimum as if its to long all elastic energy can be lost and will not be used to jump HIGHER
 26. Stability is very important in vertical jump so that energy is not lost. To improve stability perform One legged hops and jumps.
 27. Do not perform ballistic stretches (e.g.. bending up and down quickly and touching toes), These stretches harm the stretch shorting cycle and limit
the benefits of plyometrics and decrease vertical jump.
 28. Loose excess body fat, the decreased weight will increase your power to weight ratio and inturn increase vertical jump.
 29. When weight training always perform low repetitions with height weights. The low repetitions lead to neuromuscular adaptations and decrease the
amount of muscle mass you put on. You'll will still increase strength but will not put on unwanted bulk which will just increase your weight and
decrease vertical jump.
 30. Simple bodyweight strength programs are unbeneficial to vertical jump improvement.
 31. Cut down on aerobic and endurance activities if you want to improve vertical jump. Aerobic and endurance activities decrease the explosiveness off
the muscles and central nervous system.
 32. When training for vertical jump you should never need to breath hard during an exercises because the vertical jump is an anaerobic (doesn't require
oxygen) movement. If you do than your training requires more frequent or longer rest brakes.
 33.Always perform plyometrics on a surface with high energy return and not a really soft surface like sand which has low energy return. But always
perform plyometrics on a shock absorbing surface to avoid injury.
 34. Do not perform depth jumps from to high as this will result in to high of feet contact time and elastic energy will be lost.
 35. Studies show elastic wraps worn around muscles for athletes increase vertical jump height.
 36. Practice trying to improve your reaction time through computer games and reaction tests.
 37. Perform a squat jump and a normal jump. If your normal jump is not a lot higher than your squat jump you need to start plyometrics.
 38. Eat plenty of meat as this is high in Creatine Phosphate (energy for vertical jump) and Protein needed to rebuild you muscle.
 39. Perform sprints as studies show a link between sprint speed and vertical jump height.
 40. Practicing your vertical jump is one of the best and simplest ways to improve vertical jump height. Always make sure back is straight, knees are
crouched to around 45 degrees, crouch time is kept as short as possible, arms are thrown in air as fast as possible, feet are flicked down when leaving
the floor.
 41. Eat proteins straight after workout and before going to bed.
 42. Rest a minimum of 48 hours between intense weights.
 43. Only perform high intensity plyometrics 2 times a week max.
 44. Do not perform an aerobic warm up before weight training or plyometrics.
 45. Increase your calf muscle flexibility (ROM).
 46. Jumping of two legs has more potential for jump height than one. Learn to jump off two legs with running start.
 47. Practice squatting down at the knees picking up a medicine ball or weight and throwing it over behind your head as high and as far away as possible.
 48. Practice jumping as far as you can backwards and forwards.
 49. Watch basketball players slam dunk, volleyball players spike and kangaroos jump for motivation.
 50. Follow the Power Plyos program.

week 1 day 2
today was gooood im telling you many people say that jumpsoles are easy
but there niceeeeee i feel them working it would be a let down if i dont touch the rim when i finish the program , anyways i done the squat lunges and done step ups both with 20 kg for the step ups i need my brother to guard me incase i fall over, anyways today was great my calfs actually hurt oh yeah i done 25 reps of calf raises on eac leg too after that i done core excersizes
cuz that gil thomas said to work your core because it has a wide effect on your jump so i did that today anyways take care yall ill keep you posted with week 2 i hope to be slamin the back board by the end of week two
peace yall

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