Some athletes, such as basketball and volleyball players, want to increase how high they can jump. Jumpsoles is a vertical leap and speed program that requires you to use rubber shoes called "proprioceptors" that strap onto your athletic shoes, With the proprioceptors on, you complete plyometric, or explosive, jumping exercises to improve your leg power. Jumpsoles require your Achilles tendon and calf muscles to stretch and strengthen beyond what they would when training without Jumpsoles. With consistent training, you will be able to jump higher.
Preparing To Train
Step 1
Purchase the appropriate size of Jumpsoles so that they fit appropriately. Men with foot sizes of 5 to 7 need a size small, 8 to 10 need medium, 11 to 14 need large, 15 to 20 need extra large. Women with foot sizes 6 to 8 need a size small, 9 to 12 need medium. Fasten the Jumpsoles securely to your own athletic shoes. The Velcro should be tightened so that the Jumpsoles and your own shoes work as one unit.
Step 2
Take a week to become comfortable with the Jumpsoles. The Jumpsoles will cause you to be somewhat unstable and it might take a bit to get used to moving around on them. For the first week, strap on your Jumpsoles and walk around for about 10 minutes every day.
Step 3
Read over the manual and watch the training video. Become familiar with each of the exercises so that you understand how to do each one correctly.
Training
Step 1
Participate in the entire eight-week training program. The Jumpsoles program is designed to begin at a low intensity and progressively increase in difficulty as you improve your strength and leg power. To see significant results, complete the entire training.
Step 2
Warm up before every training session with a quarter-mile jog without your Jumpsoles on. This will increase your core temperature and prepare your muscles for the intense workout. It will improve your performance during the workout and help prevent injuries.
Step 3
Complete each exercise at your highest intensity. For the exercises to be effective, you need to try to jump as high as you can on every repetition.
Step 4
Be consistent and complete each exercise that's assigned for each session. Follow the training program exactly, as the activities and the volume of each activity varies with each session. The exercises involved in the Jumpsoles training program are skipping, bounding, lateral cone hop, box jumps, rim jumps, squat lunges and step-ups.
Tips and Warnings
- Rest for 48 hours between workout sessions. The rest period is just as important as the training session because it allows your muscles to adapt and improve.
- Don't train with Jumpsoles during your competitive season. The training sessions are very intensive and will adversely affect your performance.
Things You'll Need
- Jumpsoles
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