I have a YMCA Pass to work with this summer and I need to know what I can do to increase my speed and to a lesser extent, my vertical jump. What machines can I use at the Y to do this and what techniques? I need to have increased speed to defend my position on the A-Team at school.
In all seriousness. <object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/9NVz2L4KJYk&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/9NVz2L4KJYk&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>
Run faster than you've run before. For your vertical jump increase, just jump higher than you've jumped before.
extended jump rope exercises... a lot of it. may want to think about a weighted rope though not necessary.
Get p90x and do the lean program. Cardio X, Plyometrics, and Core Synergistics will work you. You will be fast in no time.
So, you want to "run faster and jump higher"? This has worked for generations, give these shoes a try.
Plyometric exercises all the way. All high school basketball teams do this, and I remember the summer before I played high school ball, I did "Air Alert II". It worked. Basically a bunch of plyometric exercises, put together in a workout format with schedule etc....within 6-8 weeks I added damn near 5-8" on my vertical...would've added more but stopped due to other commitments. Definitely advise any plyometric exercises.
