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Vertical Dumbbell
Vertical Jump Exercises - The Forgotten Lunge
Ever got to the stage where you dreaded working out and exercising because your routine became same old - same old? Most athletes hit this stage at some point in their career, however champions recognise it and do something about it before the rot sets in. Usually all that's needed is a few tweaks here and there to the regime and you're back on track to better performance and results in your vertical jump exercise plan.
Let's add a different dimension to the usual groan of pushing out the mighty squat in the weight room - the lunge. Usually squats get all the hype and publicity in the weight room, and to be fair they are a core quad exercise. That said, lunges are a terrific substitute for the times when you need a little change or variety to keep things fresh and challenging. I'm going to use Dumbbells for weights in this article, for those times when getting into the weight room might be difficult.
I'd suggest working in the 6-8 rep zone per leg with your lunges, so the dumbbells need to be sized so that completing your reps is a high intensity activity with a strong feeling of burn or failure at the last rep. Remember that vertcial jump exercises need to be intense and not a test of stamina. Try some of these alternative lunging movements to blast your quads and shock the leg fibres.
#1. Forward Dumbbell Lunges.
Stand up straight with a dumbbell in each hand. Take a step ahead with one foot, leaving the other fixed and dip until your front thigh is parallel to the floor. Your rear thigh will be vertical and your rear knee a couple of inches off the ground. Keep your rear knee off the ground. Control the movement and push back upwards to a standing position, and then repeat on the other side. For added variety, use an aerobic step in front of you to step onto, about 2 inches high from the floor.
#2. Reverse Dumbbell Lunges.
This is a similar motion to the first exercise, the difference is that you take a step back instead of a step forwards. The mid-point of the exercise is the same as the forward lungs, with the same rules for thighs and knees as above.
#3. Swing Dumbbell Lunges.
This involves running exercise #1 and #2 in series, and provides an intense blast to the thighs. After reaching the forward lunge position, swing straight back through the start position and drop immediately into the reverse position on the same leg. Do a straight set of 6-8 swing lunges on the left before switching over to the right. Not for the faint hearted.
#4. Walking Dumbbell Lunges.
I've had a few strange looks in the gym when doing this one, but don't let that put you off. Start with a forward lunge movement, but instead of reversing the motion and stepping back to where you started from, bring your back leg up to a standing position so that you've moved one pace forwards. Next switch over and place the other foot forwards. Obviously you'll need a clear passage of space to perform this in, although you can always double back 180 degrees to get a few extra steps in.
So there you have it - four alternative vertical jump exercises to shock and surprise your leg fibres and keep your training fun.
About the Author
If you want different results, you need to take different actions. That includes doing things that seem out of the ordinary and counter-intuitive. But that said, if they work, they're worth doing. Our
vertical jump exercise
programme is different and it gets results. Take a look here:
http://www.improveverticaljump.org
How to get better vertical jump for volleyball spike?
How to get better vertical jump for volleyball spike?
Hi, boys volleyball season doesn't start for another 5 months.
And In that 5 months i want to improve my verticals significantly,
I'm 5'11, and i hope I can smash the ball downwards, and block with whole forearm over the net to press the ball down. I don't have ankle weights and don't plan to buy them unless i really need to, also only one dumbbell of 10lb and 5lb. I also don't plan spending money on programs.
**Is there any very effective routine that I can do.
EX: Sets of how many of this_____, then after that do # this_____
The first step toward increasing your vertical is developing strength. This is done with squats, deadlifts, and other lifts. It sounds like you may not have access to a weight room, so the alternative is try to work toward being able to do 1 legged squats without holding onto anything. These are tough. Depending on your strength levels, you might want to add some plyometrics drills. I don't know how you're going to test your strength without a weight room, but if you can't squat your bodyweight, don't do anything but lifting until you can. Even then, keep the intensity and volume of the plyometrics low. Get your squat up to 1.5 times your body weight before doing intense plyos. Read this for help http://verticalleaptraining.blogspot.com
So a sample workout might be like this
quick line hops 2x50 each leg
lateral cone hops 3x20
power skips 3x12
squat jumps 3x10
1 leg squats 3x10 each leg, use enough assistance that your reps can be pretty quick
Try to find one more strength exercise to do. Maybe hold that dumbell over your head and do lateral lunges. Maybe push a car up and down your driveway. Find something.
Only do the plyometrics twice a week at most. If you feel like your legs are recovered you could sneak in a third workout of just the strength exercises.
Warm up well before every workout. Stretch well after.
Get Big Shoulders! One Vertical Dumbell Shoulder Press