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Stretching

It is important that before you start doing at least 3-5 minutes of stretching, mainly in the segments we're going to work. At the end of the program is also advisable to do so again.

The exercises:

The agenda of the jump ring, provides you with the best exercises that exist to help your maximum height. As you can see the exercises are very basic and very easy to master after a little practice. Read and follow the instructions as close as possible and conducts exercises in strict form. If you had a problem with any exercise program stays with the first week until all the exercises are easy.

Regularity:

One of the most important aspects of the program is that you do 5 days a week, this is simple if you have ambition to achieve your maximum height in the jump, find a space during the day, where you better accommodate perform The programme, there will be days when you feel forced to miss practice, when this happens just start where you have left or returned a couple of weeks, whichever is more convenient for you.

But do not miss practice!

Hours:

Any time during the day is good for exercising with this program, in fact there are a lot of people who can exercise better in the afternoon or at night, but its different for most people. You might also want to eat something and have one or two glasses of water before exercising.

Muscle aches:

Even if you are accustomed to physical activity, this routine may cause some muscle aches. Not to worry, this happens when your muscles engage in any type of physical activity they aren't used to working. Muscle aches only last a few days and dissappear as soon as your muscles become accustomed to training to jump higher.

The program

Your these now ready to start the program to jump ring, consists of 6 basic exercises, read and follow the instructions carefully and practiced every year each individually in order that you feel more comfortable with it before you start the program.

Jump rope:

The jump rope is one of the best ways to gain strength and muscular endurance, not only will help us improve our height in the jump, but also helps improve power (sprint), and forwards towards following in the stadium basketball. This exercise is critical of the program. The only equipment needed for this exercise is to jump rope in any sports store or can do anything you find at home, need not be elegant, only practice, it is advisable to jump on a flat surface like a carpet , Or pasture land, since the jump on a hard surface can cause the front of the legs hurt, you must use tennis shoes, or shoes without heels when they jump. While you're jumping tries to relax and watch at the helm, your knees should always be bent (semi-bent), except in the highest parts of the jump, the only part of the foot that should be doing contact is the tip of the foot (toes) . The heels should never touch the ground. Feet should be kept together. At the turn (move) the rope works with the wrists and hands around the hips. Do not use a lot of arms or you tire fast. As long jump, the rope should barely touch the ground making a slight sound, if the rope is touching the surface very strong then you need to shorten the rope. You should be able to jump at least 100 times without stopping, when you can do that then you're ready to start the program to jump higher.

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Your legs should be stronger, but it must be upgraded to jump, the best way to achieve this is jumping, to improve the exercise seeks to jump as high as possible on each jump rope moving slowly and when I landed legs must be to fourth position after impulsarte to violently upwards as strong as you can on each jump.

Skip to banks:

The jump in banking is great for the development of explosive force, you need to get this exercise is a strong banking or a chair that is high enough that you can bend the knee at 90 degrees to conduct this exercise (you can do in the first or second step of your house).

Put one foot in and one step on the floor, these now ready to start, with his foot on the step being pushed upwards by using a large amount of force while in the air, changing feet by a movement of scissors landing with the opposite foot on the step and also on the floor, ready to make another leap: you must be sure that your momentum is upwards and is made with the foot that is in step, it is easy to do with that is on the floor but you will not have much benefit with this. This exercise can be difficult, so practical before the program starts.

SENTADILLAS:

Put your hands on your hips and you're ready to start, flexure your knees until they are parallel to the floor (semiflexión) then rose slowly and Repeat. It is very important to keep your head right and your back straight during the exercise, a good way to accomplish this is by choosing a point on the wall just below the level of your eyes and look at the sentadillas, it has been said that can hurt your sentadillas knees, this happens only if the conduct complete (down).

ELEVATION ankle (tips):

The increase ankles is responsible for developing the calves (leg), this exercise is necessary for a quick jump, because the reaction time does not allow you to put all the strength there, the equipment you need is a book, broom, a piece of wood, etc.. to place the tip of the feet and a chair or wall where you can support. To make this exercise puts the tips of your feet slightly apart to maintain balance and puts your hands on the back of the chair, or apóyate on the wall.

Lift and hold one foot in the air, because exercise is only one leg at a time. Now these ready to start, place your heel on the floor and then Eleval as high as you can, then return to the starting position and Repeat, is considered a complete set after you've exercised both legs the number of repetitions.

Abdominal:

Important to give force to the abdomen and take the air when it needed to jump in and make every game or "shell".

The type of abdominal you can freely carry out (which you provide more) but it is recommended to include almost all body segments:

Acosta dorsal recumbency (face up), legs semiflexes (bent to 45 degrees), hands intertwined in the neck or failing that by tapping the abdomen and start lying, is considered an abdominal when playing with our elbows and knees returned to the position Initial.

Lizards:

These aren't totally necessary, but are great complementary programs to leap for basketball, and that helps us to strengthen our muscles of the upper extremities and helps us get a shot toward the basket easier. This is optional if you want to be done and if not, no problem.

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