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ANOTHER SECRET FOR VERTICAL JUMP:
STRONG ABS AND BACK ARE NECESSARY!

 

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All great natural athletes: past athletes such as Willie Mays, Jesse Owens, Rafer Johnson, and Dr. J, and present athletes such as Tracy McGrady, Kobe Bryant, and Vince Carter have one thing in common: low percentage of body fat, abs of steel, and strong backs.  This is because ab and back muscles are crucial to running and jumping ability. 
 
The saying, "A chain is only as strong as its weakest link" runs true to jumping as well.  Even with strong calves, jumping high is not possible if not supported by strong abs and back muscles.   Medicine Balls have been used for decades by professional athletes and trainers for improving ab, core, and back strength


Here is the  Gil "Rise" Thomas R.V. (Repetition and Volume) Training Program Plyoball Workout.
More on R.V. Training by vertical jump trainer Gil "Rise" Thomas.

Do this workout 2 to 3 times a week in addition to Jumpsole Plyometric training:
You want to be able to do 3 sets, so do the week 1 exercise until you can do 3 sets of each exercise, then move on to weeks 2-7.

For each set, do 10 - 15 reps, then rest for 15 - 20 seconds, then continue the reps.  What we are trying to do is develop more strength than endurance.  The numbers posted show the total number of reps.
 
Exercise
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Crunches
30
35
40
45
50
50
50
Reverse Crunches
25
30
35
40
45
50
50
Russian Trunk Twist
20
25
30
35
40
45
50
Frontal Raises
30
35
40
45
50
50
50
Backward Throw
25
30
35
40
45
50
50
Forward Throw
20
25
30
35
40
45
50
Push Press Throw
20
25
30
35
40
45
50

click here for a printable version

Descriptions:

Crunches  - Ball near or on your forehead, knees bent, back on the floor.  Come up halfway to your knees and go back down without touching your back on the ground.  These can be done on a Swiss ball for better results(see below).
Reverse crunches - Back on the ground, arms spread out, Plyoball between knees.  With your legs straight, bring up your legs to 90 degrees.
Russian Trunk Twist - Back on the ground, arms spread out, Plyoball between knees.  Rotate knees from left to center to right.
Frontal Raises - Hold the Plyoball in front of you with arms locked, bring from knees over head – develops shoulder power when jumping – you see this in all great jumpers.
Backward throw - Hold the Plyoball near your knees, legs bent, and throw the ball over your head backwards.  Throw onto grass or at a wall.
Forward throw - Hold the Plyoball behind your head and throw over your head forwards.
Push press throw - Squat down, come up with hips, push ball into the air like a volleyball set.

Remember to do all exercises with correct form.  If you get tired, stop and rest instead of doing the exercises with bad form, which can bring about negative results or muscle strains.  Quality is better than Quantity.  Do them when you are strong for explosive movements.  Rest 10-20 seconds until you finish the repetitions. 

After week 7, take one week off and cycle back to 3rd week.  At this point you can choose to increase Plyoball weight.  In-season – do the first week workout schedule only.



Plyoball™Medicine Ball Store
Buy your Plyoball™medicine balls here. We also offer various workout videos for working 
out with the Plyoballs™: Fitness, Basketball, Baseball, Golf, and Volleyball. 

Abs and Back Training
Swiss Balls and Medicine Balls


The Swiss Ball
(comes in black)

Did you know?  The Exercise Ball Crunch on a Swiss Ball is the #1 crunch exercise!
see more Swiss Ball Exercises
Swiss Balls and Medicine Balls can be combined for the best ab and back strengthening exercises.  The Strength Ball Training book contains 69 exercises that use the Swiss Ball and the Medicine Ball.  These exercises will help balance, strength, muscle tone, flexibility, and cardiovascular.  There is no full body workout like it.
 
recommended for women!
Abs and Back Combo - Swiss Ball, 
6 lb. Plyoball, Strength Ball Training Book
(Item # ABBACK1)
Price:  $87.85 $79.95 

recommended for men!
Abs and Back Combo - Swiss Ball + 
8 lb Plyoball +  Strength Ball Training Book
(Item # ABBACK2)
Price: 
$97.85  $89.95


This book has in-depth information and 165 exercises!
About Stronger Abs and Back . . . 

                 Ancient Greek and Chinese leaders have stressed it for centuries, but only in the past decade have fitness and sports conditioning experts emphasized the development of abdominal and back muscles. Now we have the science to support the argument that the body’s stability and power comes from its center.

Stronger Abs and Back shows how to develop the body’s core musculature for maximum fitness and athletic performance. Strong abdominal and torso muscles will enhance physical appearance and mobility as well as contribute to the prevention of low back pain--the most common physical ailment in the industrialized world.


Stronger Abs and Back by Dean and Greg Brittenham
(Item # SBABBACK)

 
Price:   US$17.95 

Because of its extensive benefits, Stronger Abs and Back applies to a broad readership: office workers who stiffen up while sitting at a desk all week; weekend warriors who play 36 holes on a free day at the course; serious athletes who want the utmost power to perform closer to their potential; and coaches who develop training programs with the best and most comprehensive fitness level of their athletes in mind.

The book features 165 exercises for developing flexibility, strength, and power. It also shows how to select and sequence these exercises in a 24-week sample program for abs and back development. 


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