Biblia del salto vertical en ingles (basquetbol)

to verticThe Vertical Jump Development Bible
By: Kelly Baggett Higher-Faster-Sports.com

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The Vertical Jump Development Bible
By: Kelly Baggett Copyright 2006 by Higher-Faster-Sports.com - All rights reserved. No part of this work may be reproduced or transmitted in any form or by any means without express written permission of Higher-Faster-Sports. Published By: Higher-Faster-Sports.com22 Mimosa Drive Harrison, AR 72601 phone: 870-365-8484 email: services@higher-faster-sports.com
Warning: There is always risk of injury when performing exercise with weight. Before beginning any exercise program, consult with your physician to ensure that you are in proper health. This program is not meant to provide medical advice; you should obtain medical advice from your private healthcarepractitioner. No liability is assumed by Higher-Faster-Sports for any of the information contained herein.

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Table of Contents
Vertical Jump Secrets………………………………………………………...……..6 Show Me The Money!………………………………………………………...…….7 Vertical Jump 101……………………………………………………………...……8 10 Key Performance Qualities………………………………………….….…….….11 Strength As The Backbone…………………………………………………...……..14 Can WeightTraining Make You Slower?…………………………………….…..15-21 Training Loads………………………………………………………………..…….16 Specific vs General Strength………………………………………………..……... 18 How To Train………………………………………………………………….…....20 The CNS……………………………………………………………………..……...22 Programming Your Master Computer……………………………………..………..25 Rate of Force Development………………………………………………….……28-29 Plyometrics……………………………………………………….…………………30 BodyComposition……………………………………………….………………….42 Individual Differences…………………………………………………….………...43 Body Structure and Expressions of Strength………………………………….…….48 Individual Testing…………………………………………………………….……..50 Program Components………………………………………………………….….....55 Exercise Descriptions……………………………………………………….…….....60 Plyometric Organization……………………………………………………….…....78 Beginners PlyometricWorkout………………………………………….………......81 Novice Plyometric Workout…………………………………………………….…..83 Intermediate Plyometric Workout……………………………………………….…..85 Advanced Plyometric Workout…………………………………………….………..87 Bodyweight Strength Training Program…………………………………….………89 Novice Strength Training Program………………………………………….………92 Intermediate full “strength-focused” program……………………………….……...95 Intermediate full “balanced” program……………………………………………...102 Intermediate full“reactive focused” program………………………….…………...104 Advanced full program……………………………………………….…………….110 Time Efficiency program………………………………………………….………..119 Warmups and Stretching………………………………………………….………...120 Mental Imagery……………………………………………………………….…….124 Jumping Technique…………………………………………………….…………...127 Importance of Calves?………………………………………………….…………...130 Platform Shoes?………………………………………………………….………….131 MuscleFiber Type?………………………………………………………………....132 Black vs White………………………………………………………………….…...136 Recovery…………………………………………………………………….………141 What’s possible?…………………………………………………………….………143 Secrets of the Pros…………………………………………………………….……..145 Weighted Vests?………………………………………………….………………....145 High Volume Jump Programs?………………………………….…………….….....146 3

My Personal Story?………………………………………………….………………147 FrequentlyAsked Program Questions?……………………………………………. .151

Introduction

“I increased my vertical jump by 19+ inches- I’m gonna show you how to increase yours too!” If you want to fly, you’ve got 3 options: 1. Buy a plane ticket 2. Sprout feathers and wings 3. Improve your vertical jump While flying in a plane is nice and all, it’s a bit expensive and way too temporary. Sprouting feathers and wings ain’tgonna happen! So, unless you’ve got money to burn or you really believe in evolution, you’re stuck with improving your vertical jump. A strong vertical jump is at the core of some of the most beautiful and graceful movements known to man – Kobe Bryant dunking on the fast break, Michelle Kwan hitting a triple axle, and Barishnikov seemingly floating in air...