Jump Attack

Jump Attack CHAPTER 1 The sports cliché for getting through difficult spots of a game is "mind over muscle". In this program, your training success hinges on getting your mind and muscle to work together, ever movement we make is neuromuscular- the brain sends signals to the muscle. During training focus on what their muscles are doing, what feels good, what doesn't, if perfect form is being maintained. Each lift or drill we are focusing on muscular action. Make it routine in your Jump Attack training program- every step, every leap- and you will experience the difference in your sport. When your mind needs to be on the game or match rather than muscle fibres. There is a good science to support this approach. the simple thought process improves the "communication" between your brain and muscles. Before u move on to the secrets of jump attack there are 2 things we have to do. One is to determine your current vertical jump, so u can determine gains from the program. With feet on ground reach as high as u can and touch wall. Second do 3 jumps using all of your might to touch the same wall as high as possible. The distance between the standing-only mark and the highest of your jumps is your vertical jump. These are the techniques for perfect form: Fluid bending of the knees, on the balls of your feet hips and explode upward. Your power comes from the abdominal and the torso. The arms should act like a pendulum to continue maximum force and momentum. Keep a vertical posture. It's all about staying erect in the torso from hips to chest to shoulders, as you reach the peak of your jump. TIPS: a common mistake is tilting forward at the trunk the hips push rather than lift. Perfect form finishes with a soft landing. There should be little noise as u land on the balls and toes of your feet-not just the toes. You want no more than about 15 degree knee bend at the bottom of your jump and no collapsing of the ankles. CHAPTER 2 Warming up the muscles before competition will improve performance. Jumpers can actually gain a few inches in vertical leap with a disciplined warm-up routine. A suggestion is to jump rope for 5 to 10 minutes before a workout or a game. Go at a steady pace, but not too rigorous. You want to break a light sweat but not overtax any muscle groups. Feel free to incorporate single leg hops and other variations. If you don’t have a jump rope try an exercise bike, or do jumping jacks, or gently skipping the length of the court for 5 minutes is a good warm-up. CHAPTER 3 a stretching routine can prevent injuries. More importantly studies show stretching can impact leaping ability. The jump actually starts with a

stretch. Your muscles are rapidly elongated immediately before you leap into the air, when those same muscles shorten to unleash to body. Most of the Jump ATTACK stretches are static, which means u hold the stretch in a fixed range of motion for a short period, usually 15-20 seconds. You hold the stretch until u get a feeling of mild discomfort, but NEVER pain. If the stretch doesn’t feel enough repeat the stretch. Warm-up the muscles before u stretch STRETCHING exercises standing straddle left, right go into straddle position keep knees slightly bend, slowly bend from the waist toward the left knee, Hold for 15-20 seconds standing straddle centre same as before just reach down in front u with feet spread 2-3 feet apart band stretch in standing position, crossing left leg over right leg. Bend the knees slightly. Slowly move your hands toward the ankle of your back leg. Hold for the tension for 15-20 seconds. Repeat by crossing right leg over left leg. Butterfly stretch hold 15-20 seconds glutes stretch lie on your back, keep left leg straight but slightly bent. Slowly pull the right knee toward your chest, hands clasped over front of lower knee, until you feel the tension. Hold for 15-20 seconds. Repeat on left leg. on back hamstring stretch lie on back, with legs straight out, bring right leg up until it is almost straight in the air, hold for 15-20 seconds. Repeat with left leg. forward lunge stretch lunge forward with right leg, make sure knee goes no farther than the ball of your foot. Push the left hip forward. Hold for 15-20 seconds. Repeat on other side standing quadriceps stretch stand next to a wall. Grasp the right foot near the toes. Pull your heel to the glutes, hold for 15-20 seconds. Repeat with left leg. standing calf stretch hold for 15-20 seconds marching march with knees high in air for 30 yards.

CHAPTER 4 strength program u have explosive strength but if u still want it i will send it to u exercises- lat pull down, shoulder press, upright rows, bicep and tricep curls CHAPTER 6 Think about how often u can end up off balance during a ballgame. You can actually train your muscles to perform better when you are knocked of balance Close your eyes and stand firm for 30 seconds. Then lift 1 leg up. Hold

the position for 30 seconds. When u can do this do the same thing with squats then lunges. Do this everyday CHAPTER 7 Keeping a log is helpful. think of it as your own sports lab class. Write about games, practice, and grade yourself on overall performance and jumping skills. Look for patterns and vow to work your weakness. The jump attack program can also be done without weights, but u will see more gains with weights CHAPTER 8 Part of the power of jump attack is eliminating behaviours or practices that prevent you from the goals of jumping higher and competing more explosively. Your diet can fall into either the positive or negative category. Do not: Skip breakfast eat high carbohydrate snack foods consume sugar rich foods totally eliminate fat from your diet Do: eat five small meals through the day eat nutritious breakfast eat larges meals early in the day eat balanced meals with protein carbohydrates and fats -------------------------------------------------------------------------------JUMP ATTACK PROGRAM In this program do TIMED SETS not REPS 50to60% of 1 rep max means if u can squat 100 lbs use 50-60 pounds Week 1-4 weightlifting (50to60% of 1 rep max) two 20 second sets Power cleans dead lift Toe raises Jumping exercises (two 20 second sets) depth jumps barrier jumps side to side box jumps lateral shuffle Drills (each drill 10 seconds) shot blocking drill defence drill setting defensive slide Stretches (hold each stretch for 30 seconds)

Band stretch back glutes stretch standing calf stretch Week 5-8 Weightlifting (70to80% of 1 rep max) two 20 second sets jumping exercises (two 30 seconds sets) Drills and Stretches stay the same Week 9-12 Weightlifting (85-90% of 1 rep max) two 15 second sets jumping exercises (three 30 second sets) Drills and stretches stay the same DESCRIPTIONS power cleans- Bring bar to thighs from floor. Your butt comes up in preparation for the second pull, which moves the barbell from the knees to upper chest. Involve legs, hips and back but keep arms straight. The legs straighten and you extend on your toes. shot blocking drill- Pretend as if guarding a defender, jump as high as u can as if to block there shot. barrier jumps side to side- Keep feet together and head straight ahead, leap over barrier sideways, land in ready position and keep moving as quick as possible. Start with hurdle six inches or less. Then work your way to 12 to 24 inches Defensive drill setting- Practice springing forward and diagonal from defensive crouch as if covering an opponent. Box jumps lateral shuffle- Start with 1 foot on the box and other outside foot on the ground. Hold your arms in defensive position, and shuffle on and over box, lift slightly as u shift weight from one side to other.