SKY JUMP

WHY:

Who do you know that exercises without a reason? There must be some reason why you decided to take advantage of the Sky Jump Program. It could be that you want to be able to jump higher or maybe you just want to get into great physical condition. Perhaps you have a specific goal in mind, such as increasing you vertical a certain number of inches. No matter what your reason or goals are for purchasing the Sky Jump Program, you must have a great deal of desire and determination if you intend on fulfilling them. Put everything you have into your training and you will improve your jumping ability and your physical condition. Success will be yours!

THE EXERCISES:

The Sky Jump Program provides you with the best exercises there are to help you reach your maximum jumping height. As you will see, the exercises are very basic and very easy to master after a little practice. Read and follow the instructions as closely as possible and perform the exercises in the Sky Jump Program, stay with the first week until the exercises become easier for you.

REGULARITY:

One of the most important aspects of the Sky Jump Program is that it must be followed five days straight a week! This is simply a must if you have any ambition of reaching your maximum jumping height. Find the time of day which most suits you and set aside that time for the Sky Jump Program. There may be days that you will be forced to mis workouts. When this happens, simply start back where you left off or go back a couple of weeks, whichever is more comfortable to you. Do not miss workouts because of laziness! Just remember that each training session will add that much more to your vertical jumping height.

MUSCLE SORENESS:

Even if you are used to physical activity, the Sky Jump Program will bring about some muscle soreness. This is a natural occurrence with any type of physical activity that your muscles are not used to. Muscle soreness is an inconvenience that will last for a few short days and will disappear as your body gets used to the training.

REST AND SLEEP:

If you are going to achieve your maximum jumping height, rest and sleep are going to play a very important role. After working out with the Sky Jump Program, you will have broken down many of the muscle cells in your body. While resting and sleeping, you are giving the muscle cells time to recover and rebuild which increases your muscles in size and strength. By getting at least eight hours of sleep and resting whenever possible, you should show good increases in your leaping ability and overall strength!

LET’S BEGIN:

You are now ready to begin the program that is designed to help you reach your maximum jumping height! The Sky Jump Program consists of four basic exercises, most of which you have come into contact with before. Some of these exercises have been changed from their original form and all are geared to help you reach your maximum jumping height. Read and follow the instructions of each exercise carefully and practice each one individually in order to feel comfortable with them before starting the Sky Jump Program.

ROPE JUMPING:

Jumping rope is one of the best forms of strength and stamina conditioning that is available! It will not only help improve your jumping height, but it will also help improve your sprinting speed. This exercise is the foundation on which the Sky Jump Program is built. The only equipment you will need for this exercise is a jump rope. You can purchase a jump rope at any department store or you can make one out of rope lying around your home. It doesn’t have to be fancy, just practical. It is best to jump on a soft surface, such as a rug or on grass. Jumping on a hard surface can cause the front of your legs to become sore. You should wear some kind of tennis shoe or some other shoe without heels when you are jumping. While jumping, try to relax and look straight ahead. Your knees should always be bent except at the top of your jump. The only portion of the foot that should touch the jumping surface is the balls of your feet. The heels should never touch the ground. Your feet should also be kept close together. In turning the rope, work it with the wrists with your hands close to your hips. Don’t use too much arm action or you will tire faster. While jumping, the rope should barely touch the ground making a slight ticking sound. If the rope is hitting the jumping surface fairly hard, then you need to shorten the rope by either tying some knots in it or by moving the handles down the rope a little ways. Before you jump into this exercise with both feet, so to speak, you need to develop your coordination for this jumping skill. You want to be able to jump at least 100 times without stopping! When you are able to do this, then you are ready to begin the Sky Jump Program. In order to jump higher, your legs have to become stronger, but at the same time they have to be conditioned for jumping. The best possible way to do this is to jump. You will want to jump as high as you possibly can, turning the rope a little slower than normal speed. When you land, you should come down on the balls of your feet into what is almost a one-quarter squat position (a one-quarter squat is the position you are in when you are between a standing position and a sitting position). Come out of this position with a burst of power, jumping as high as you possibly can each time you jump. It is very important to be sure that you come down into almost the one-quarter squat position and that you jump as high as you can every time!

BENCH BLAST:

The bench blast is great for developing that explosive power you need to get up in the air quickly! The only equipment you will need for this exercise is a strong bench or chair that is high enough to allow a ninety degree bend at the knee. To perform this exercise, place on foot on the chair and the other foot on the floor. Now you are ready to begin. With the foot on the chair, push upwards, using a great blast of strength. While in the air, change feet using a scissors type movement, landing with opposite feet on the chair and the floor ready to perform another bench blast. Make sure that you push upward with the foot on the chair. It is easy to spring upward with the foot on the floor, but you will receive no benefit from this. This exercise can be very awkward, so practice it several times before starting the Sky Jump Program.

SQUAT:

The squat, or deep knee bend as it is sometimes called, is considered to be the best all-around lower body exercise. It is primarily responsible for developing your thighs and strengthening your hips. The only equipment you will need for this exercise is a book that is about 2 inches thick and wide enough to put both feet on it. To perform this exercise, place the heels of your feet on the book with your feet 8 to 12 inches apart. Place your hands on you hips and you are ready to begin. Squat down until your upper legs or thighs are parallel to the floor, then raise yourself up again slowly. It is important to keep your head up and your back as straight as possible through-out the exercise. A good way to do this is to choose a point on the wall just above eye level and look at it as you do your squats. It has been said that the squat will ruin the knees, but this can only happen if you go down as low as possible and bounce at the bottom of the exercise.

CALF RAISE:

The calf raise is responsible for developing the lower part of your leg which is called the calf. This exercise is a necessity for that quick jump you need in a split second, because time doesn’t allow you to put everything you have into it. The equipment you need is that same book you used for the squat and a fairly strong chair. To perform this exercise, place the balls of your feet on the edge of the book with your feet a few inches apart. Place your hands on the back of the chair and hold it lightly in order to keep your balance. Pick one foot off of the book and hold it up in the air because you will only be exercising one leg at a time. Now you are ready to begin. Lower your heel as far as possible or all the way to the floor, whichever comes first. Then raise all the way up on your toes, thus completing the movement. A full set is considered complete after you have exercised both legs the required number of repetitions.

FINALE:

You will see incredible results through the use of the Sky Jump Program. If you want something enough, you should be willing to work for it. If you are willing to work, you can achieve your goal! Good Luck!

 

THE PROGRESSION CHART:

This chart has been designed to help you reach your maximum jumping height! It is primarily a guide to help you plan each training day. For some of you, the workouts may be fairly easy. For some, the workouts will be a little difficult. Whatever the case, the first two weeks have been designed as a break in to the training routine and should not be changed in any way! After the first two weeks, if the workouts seem easy, increase the number of repetitions you perform for each exercise to suit you. Do exactly the opposite if the workouts are too hard. Do not overwork your body by doing too much. Do not underwork your body either, by doing too little. After you complete the 12 week course and you want to progress even further, either increase the number of sets you are doing or increase the number of repetitions per set (a repetition or rep is the complete cycle or movement of the exercise. A set is a group of repetitions or reps). It is entirely up to you as to how much you increase your vertical jumping ability!

WEEK	DATE	ROPE JUMPING SETS       REPS		BENCH BLAST SETS        REPS		SQUAT SETS        REPS		CALF RAISE SETS        REPS
1		1	100	1	20	1	10	1	20
2		1	150	1	25	1	15	1	25
3		1	200	1	30	1	20	1	30
4		1	250	1	35	1	25	1	35
5		1	300	1	40	1	30	1	40
6		1	350	1	45	1	35	1	45
7		1	400	1	50	1	40	1	50
8		1	450	1	55	1	45	1	55
9		2	250	2	35	2	25	2	35
10		2	300	2	40	2	30	2	40
11		2	350	2	45	2	35	2	45
12		2	400	2	50	2	40	2	50

CHART YOUR PROGRESS

Use the chart below to measure the progress you make each week. Do your measuring at the same time and day each week. To measure, hold a pencil, crayon, or other marker and make several jumps next to a wall or post. Mark as high up as you can jump. Then with a yardstick or tape measure, measure how high off the ground you reached.

DATE	HEIGHT	DATE	HEIGHT	DATE	HEIGHT	DATE	HEIGHT