| First of all make sure to check out parts
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| | condition. Steve Cotter makes an
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| 1 - 5
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| | excellent point in his talk on power
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| Here's what was covered in these parts:
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| | development training: It's like
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| Part 1: Kettlebell exercises to jump
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| | homeopathic medicine. You want a little
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| higher
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| | bit of the poison so that you adapt to it
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| Part 2: Band training secrets to improve
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| | and get stronger and more powerful. So
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| your vertical leap
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| | only a little bit of power development
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| Part 3: What to do the 22-23 hours
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| | training in stairs can go a long way.
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| outside of the gym to maximize your
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| | Just remember to work hard, be intense
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| vertical jump
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| | and don't over do it! In fact our power
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| Part 4: What does speed have to do with
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| | development work in the stairs only takes
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| jumping higher?
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| | up 15-25 minutes 1-2 times a week.
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| Part 5: Technique, weaknesses and
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| | Stairs serve as excellent equipment for
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| mobility to maximize your vertical
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| | plyometric training for many reasons. You
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| Of course I could not write an article on
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| | have steps which serve as indicators of
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| vertical jump training without discussing
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| | improvement. When an athlete begins he
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| stair exercises. After all they do call
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| | she may be able to hop up 1 step at a
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| me "The Stairs Guy, The Stairs Guru, and
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| | time. As the athlete improves they can
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| even Step Daddy"! I was also fortunate
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| | hop up 2-3 or even 4 steps at a time
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| enough to see first hand how valuable
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| | showing marked improvement.
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| stair training can be when I served as
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| | Actual plyometric training equipment can
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| strength coach the WNBA's New York
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| | be very expensive and usually is not
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| Liberty in 2002 & 2003. We actually found
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| | available to many athletes. This is not
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| ourselves with out places to train. Can
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| | the case with stairs.
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| you imagine that? Well at the time the
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| | The next reason is because stairs are
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| New York Knick's training center was
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| | excellent for high end anaerobic
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| under construction and it really caused
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| | conditioning and speed development. So
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| problems for us.
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| | what do I mean by high end conditioning.
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| So why am so hung up on stair training
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| | Simple: The conditioning that leaves you
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| for power development? The first reason
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| | bent over and gasping for air. Getting in
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| is that stairs lend themselves great to
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| | killer shape is important because jumping
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| plyometric training.
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| | takes a lot of you. More importantly is
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| The exercises of choice are usually box
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| | that a great jump is just that a great
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| jumping and bounding when it comes to
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| | jump. You want to also be able to have a
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| plyometric training. Stairs can replace
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| | great jump through out an entire
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| the need for a box and bounding actually
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| | basketball game. Don't be the athlete
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| requires no equipment. Another thing I
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| | that looks good in warm-ups when nothing
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| like about stairs is that you can develop
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| | is on the line. Be the athlete that can
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| a rhythm which I believe to be very
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| | jump, block shots, get rebounds, dunk and
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| important. By this I mean you jump from
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| | make a difference in the 4th quarter.
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| stair to stair for the prescribe number
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| | On top of that is that running and
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| of repetitions. You really can't do this
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| | hopping up stairs for conditioning will
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| with a box which makes the stairs a
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| | in fact improve strength and power. In
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| better choice.
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| | fact even if you just adopt running up
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| Another thing is I believe a hard surface
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| | stairs for conditioning you'll notice
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| works best when doing power development
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| | significant improvement in strength and
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| training. A harder surface gives you a
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| | power. The reason for this is because you
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| better ground reaction force thus making
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| | are training to move your body against
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| you more powerful. Some trainers actually
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| | gravity and that inherently has a
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| use sand training and I think this
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| | strength & power component. Even further
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| actually defeats the purpose of getting a
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| | is that in season you will want to
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| forceful stretch-shortening reaction.
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| | curtail the heavy power development work
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| Keep this in mind though as a hard
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| | because of all the jumping you are
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| surface can be hard on your joints. Stair
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| | already doing. But you can still do the
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| work for power development should be done
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| | high end anaerobic conditioning (usually
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| no more than 2 times a week. And if you
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| | running up stairs) because it is time
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| are in season it should be done only once
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| | efficient and gives lots of bang for your
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| a week with very low volume or low level
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| | buc (conditioning, strength & power).
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| hops (1 or 2 steps at most) and a way to
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