TIME ESTIMATE - DAY 3 - 29 MINUTES
This should help you get mentally ready.
- Mindset: 2 minutes
- Warm-up: 3 minutes
- Workout: 9 minutes
- Jumping Form Review: 10 minutes
- Cool-down: 5 minutes
*BoingSTRONG not included in the estimate
MINDSET - DAY 3 - DO THE THING THAT IS HARD TO DO
WARM-UP - DAY 3 - WEIGHTED JUMPROPE AND BALLISTICS
NOTE: If you do not have a weighted jumprope or a jumprope, just jump in place and move your arms as if you have one!
WHY? Ballistic stretching helps you get the most out of each jump and each rep. The more you get out of each jump and each rep, the more gains you will get by the end of it. It has also been shown that weighted jump rope before a work can help get the most out of each jump during a session. SOURCE
WORKOUT - DAY 3 - BOINGCORE
GOAL: In this lesson we hit the core! It is vital to jumping higher. This alone can help you gain some inches (especially when coupled with a good diet!)
OPTIONAL - DAY 3 - BOINGSTRONG
We have developed BoingSTRONG for the UPPER BODY training. It can be done on off days/active rest days. Again, it is specifically made to train your upper body to help you jump higher. We recommend doing it once or twice a week. You can grab it as an add-on here for only $1.99
JUMPING FORM - DAY 3 - TIPS AND TRICKS
MORE NOTES ON MECHANICS:
- Some guys do bend lower and more knee bend, most guys are somewhere in between.
- In the program the reason we do Jump Ready Holds and Altitude Drops is to make sure your knees are strong.
- Whenever you do an exercise like a drop make sure you land steady, we don't want your knees shaking or bending too much in or out. They may be slightly pointed in, that's okay. But you don't want to be knock kneed!
STRENGTH TOES AND FEET
- Since 2010 we have been telling jumpers to strengthen their toes and feet, and you will see that you have more quickness, spring, and can also land better if your toes and feet are strong!
- Make sure you do the lower leg days in the program
- With 2-foot jumping, the next to last next is vital, tons of power is there
- Lean as you jump, this can give you a few inches - also this will make you look more graceful in the air as your body, just as on a fadeaway, causes one leg to slide out - it looks cool
- Approach fast (for most guys this works) so guys will start a little slow and then gain velocity
- Most importantly the faster you go down the faster you will go up - some guys squat down too slow when it's time to jump
- In golf, there is a player named Bryson Dechambeau - he is the furthest hitter on tour. One thing he does better than other golfers is he takes the club back faster so he can swing the club faster! The same principles applies to jumping - go down fast and go up fast. Our programs stresses speed (with control of course) but this is why. Also if you train fast, you will get strong as well
- Land soft, land like a cat, land like silk, land silent
- If there is too much noise on landing, you are doing it wrong
- You land with the balls of the feet first then gently come on the heel
- Of course, some exercises we have you land on the balls of your feet and hold those poses, we make sure that the reps of those are capped at a certain number per week. These are intense exercises - make sure you use the rest periods and rest days
- If you land on one leg, get the other leg down as quickly as possible
- You need to have a little "crumple" when you fall - watch parkour runners, notice how they take impact (some guys like to fall to prevent wear and tear)
- It's really cool to watch great jumpers land - their legs stabilize so quickly - almost like a cats, the program will help you develop this ability with our drops and lower leg exercises
ANGLE AND APPROACH
- The next to last step is key - make sure you take a large step, a fast step, a powerful step, almost an explosive lunge. Lots of guys send us footage to tweak, and they are always moving too slow! Speed! Speed! Speed!
- Again: Always think speed and velocity
- Find what angle works for you, from the left, right, straight on
- Most guys, when they jump, they are slightly angled - their midline is not directly toward the basket
- Of course, know what works best for you but be comfortable from all angles and approach distances
- Work on jumping off vert, just standing
- Work on one step jumps
- Work on running jumps - from the free-throw line and three-point line
- Dunking on a low hoop can really help with your form
- Also, if you can, try dunking on a high hoop - this will help you psychologically!
- When going off 1-one try not to drag the toe of the back leg
- Also, off one foot, your back leg won't go as far back
- As always, practice your form the way a high jumper would practice his or her form! Just practicing your jump form can add a ton of inches (this can happen without even doing a jump program)
WHEN YOU JUMP
- Off two legs, your back foot should feel spring loaded, the heel shouldn't touch - it was almost hover over the ground
- If you are trying to get your first dunk or hang on the rim, make sure you are jumping more straight up than from far away. Subconsciously we often may be trying to jump from too far away like our favorite hyper-athletes in the NBA
- Some guys swing their arms way back with their hands up by their heads (this seems most common)
- Some guys use slightly less arm swing - find what works for you - mimic the best jumpers and test your jump height
- The velocity and ferocity of the arm swing is key - we have exercises to mimic it
- Arms are like the translator of the jumping: you approach "speaking" horizontal and your arms (and rear leg) translate into vertical language - the faster you make the translation, the higher you jump
IN THE AIR
- Lean toward the hoop, as we said. Many years ago one of the best dunkers in the world told me this - he was right!
- Make sure you really stretch out, all the way - like a cat making a big jump - a lot of guys lose and inch or two because they don't really loosen up in the air - imagine your spine and everything being totally stretched out!
Do a 20 minute dunk sessions, or low hoop dunk sessions.
COOL DOWN - DAY 3 - BOINGYOGA
WHY? A cool down is important to reflect on the workout, and let the heart calm down. It doesn't have to be intense, it can be a little walk or jog or a light shoot around. You can also do the above. The cool down can be to one's own liking. Note also, that a good cool down can help prevent things like "jumper's knee."