I don’t even know why they voted, but they did and Blake Griffin unanimously won Rookie of the Year. Griffin will add this to other awards such as winner of the Slam Dunk Contest, winner of every Rookie of the Month award this season, and All Star game selection. He has led the Clippers in points, rebounds, and assists this season, but even more importantly he has made the Clippers the most exciting team to watch this season!
There were a total of 118 votes, and Griffin got every first place vote. This is the first unanimous decision since David Robinson back in 1990. Griffin was also the only NBA player to average over 20 points, 12 rebounds and 3 assists.
Runner up was the Washington Wizards, John Wall. Third place went to Sacramento Kings, DeMarcus Cousins.
If you want to jump higher, you need strong legs. As you know, the squat is the best exercise to strengthen the muscles used to jump and one excellent variation is the Bulgarian Split Squat. Other names are the Bulgarian squat, dumbbell Bulgarian split squat, or rear foot elevated split squat. This exercise is a cross between a lunge and a squat and is similar to second part of the olympic lift, the clean and jerk.
Let me start by saying, if you are not squatting yet, start now. You will see the better results from the traditional squat than you will from the split squat. If you do squat, the Bulgarian Split Squat would be an excellent addition to you vertical jump training program to target your glutes, hamstrings, hip flexors, and quads. These are all important muscles for the vertical jump.
Bulgarian Split Squats will give you an explosive vertical jump.
Benefits of Bulgarian Split Squat
The Bulgarian Split Squat is a perfect compliment to the squat because it allows for single leg isolation and at the same time improves the muscles used to stabilize your knees and keep your balance. This will not only help you increase your vertical jump, it will also keep you from getting injured. If you are only training so you can jump higher, this may not be as important to you, but when you’re on the basketball court you don’t move in a straight line.
While your range of motion may be cut short when you squat due to limited flexibility, you can safely go as deep as you want with the Bulgarian split squat. This is one of the reasons this exercise works your glutes and hip flexors as good or even better than traditional squats.
Some other benefits that you may not have considered are improved grip, which is important for palming a basketball, a stronger core and since it’s a bilateralexerciseit will help your leg strength stay balanced. Oh yeah, it will also help build muscle tojump higher.
Getting Started with theBulgarian Split Squat
This exercise if fairly easy to get set up. Basically, all you need is a flat bench, or chair or something else, and if you’re strong enough some weights. Even if you are strong, I recommend learning the motion without weights. If you have tried without weights, but still aren’t able to get the motion down, start with a simple lunge with both feet on the ground. You won’t be able to go as deep, but it will still help you build strength.
The toughest part of the exercise, is figuring out how close your front foot should be to the bench. I recommend setting up so your front knee never goes past your front toes. If you’re too close to the bench, your knee will go over your toes. If you’re too far from the bench, you won’t get a full range of motion.
Performing theBulgarian Split Squat
Stretch and warm up properly.
Perform the motion a few times without any weights. Figure out how far in front of the bench you should have your feet.
Pick up your dumbbells
Bring your back foot back and place it on the bench. Make sure it’s stable with half of your shoelaces on the bench.
Take a deep breath. Get your chest up.
Squeeze your glutes. Tighten your abs and core.
Slowly lower yourself down as far as you can go. Keep your chest up.
Squeeze your glutes extra hard at the bottom. Feel the stretch in your rear hip flexor.
Push from the heal of your front foot to explode back up into the starting position.
Perform all reps with 1 leg, take a 30 second break and switch legs.
To make the Bulgarian Split Squat more effective, elevate your front foot to get a bigger range of motion.
Important things to Remember
Warm Up Properly – As with all exercise, warming up iscrucial. Stretch those hip flexors before this lift.
Bulgarian Split Squats are Hard – Don’t be surprised if your butt hurts for days after trying this exercise for the first time. No one ever said (and wasn’t lying) that getting a vertical jump is easy.
Squeeze Those Glutes – I’ll say it again, to get the most out of this exercise, squeeze those glutes hard. The split squat is great for strengthening your posterior chain.
Hips Forward – The best way to make sure you’re working the glutes, is to push your hips forward at the bottom of the lift.
Abs Tight – Tightening your abs will help you perform the exercise properly.
Chest Up – Work on keeping your chest up so your back will be in the proper position.
Head Forward – Don’t look down at the ground when you go down. Keep your head and neck forward.
Knees and Toes Straight Ahead – Keep your knees and toes pointing forward. Don’t let them move side to side.
If you’re looking to increase your vertical jump to learn how to dunk, you have come to the right place. Vertical Jump Programs have become very popular, but along with the popularity comes products that are scams, rip-offs, and information that just does not work. If you look around you will find various eBooks, software programs and videos all with the same message, you will jump higher with this vertical jump program.
To help you make an informed choice, I have written in depth reviews of the best jump programs available. I looked at effectiveness, customer service, and value and assigned each program an overall rating. I have thrown out the products that don’t work and reviewed the top 3 products. These 3 programs are all very effective and are a great value complete with a 100% money back guarantee.
Jump Manual is an easy to understand, well put together program. Jacob Hiller, the creator behind the Jump Manual, presents an effective program based on the science behind a great vertical jump. He identifies and attacks 9 variables that lead to an explosive vertical. In addition to the jump program, the package includes a workout chart, a comprehensive video training library, anutritionplan, one-on-one coaching with Jacob, access to his private forum, and interviews with NBA shooting coach Dave Hopla and performancepsychologistDr. Patrick Cohn.
Bottom Line
I recommend the Jump Manual and willverifyit is a solid program. Jacob guarantees you will add 10 inches to your vertical jump in 12 weeks. If you are not 100% satisfied after completing the 12 week program, he will give you double your money back. With an offer like that, what are you waiting for?
Vertical Mastery is not your average vertical jump eBook. Jack Woodrup, the man behind Vertical Mastery, created a software program that will customize a jump program to identify and target yourweaknesses. When you receive and install the software package, you will be asked to take a pre-program assessment. The program will then analyze the results and build a jump training program to fit your needs. To add to this great software package, you will get a 85 page vertical jump training guide, a complete video library for each exercise, and lifetime e-mail support.
Bottom Line
Vertical Mastery is special. You won’t get a cookie cutter program that is supposed to fit the needs of everyone. With Vertical Mastery you get a customized program, that is guaranteed to work. If you aren’t 100% satisfied with your results after 60 days, you can ask for your money back.
Vert Freak is the most effective program available, period. The author, Adam Linkenauger, 7 time ACC high jump gold metal winner, really knows his stuff and his program gives results. You start by taking the athleticassessmenttest, which will determine which program to start with (beginner, intermediate and expert). The package comes with 12 week programs to meet anyone and everyones needs, over 350 pages of training advice, over 180 instructional videos, free coaching with Adam, access to his private forums, and more.
Bottom Line
As the most effective and complete program available, Vert Freak is my top pick. If you’re serious about wanting to increase your vertical, what are you waiting for? Vert Freak is backed with a no questions asked, 100% money back guarantee.
Vert Freak 101 has been one of the most effective vertical jump programs available. Now with next version, Vert Freak V2, you get the VertFreak101 System as well as a ton of great bonus features. Included in the program is over 350 pages of training advice to help you understand how to increase your vertical. There are over 180 instructional videos to help you with the vertical jump exercises. There’s also multiple 12 week training programs broken down into beginner, intermediate, and expert levels to fit everyone needs. It is not exactly a software program, but it is an interactive eBook with loads of great information.
Bonus Features
In addition to the jump training programs, Vert Freak comes with a lot of great extras including coaching from Adam Linkenauger, access to the private forums, as well as Mentality 101, Nutrition 101, Technique 101, Pre/Rehabilitation 101, Static Stretching 101, Weightlifting 101, Core 101 and other informative eBooks packaged with the Vert Freak system.
Price: $77
Guarantee
60 day money back guarantee. If you aren’t 100% satisfied after 60 days, you can ask for a full refund, no question asked.
Vert Freak is the best jump program available if you’re serious about increasing your vertical jump. The creator is Adam Linkenauger,winner of 7 ACC high jump championship gold metals who claims a50 inch vertical leap and has been featured on a Poweraid commercial which aired on ESPN. His accomplishments speak for themselves and it’s obvious Adam know his stuff when it comes to jumping high.
The Vert Freak System does not make any crazy claims, but it will increase your vertical jump and there’s a guarantee to back it up. If for some reason you’re not satisfied with your results after 60 days, just return the system and get your money back.
Vert Freak is highly recommended here at Vertical Dunk and it’s because the system will give you results. The 8 key techniques included in the program are all legit and are proven to make you jump higher.
Pro’s
Program covers all aspects of jump training including things likenutrition, stretching, and recovery.
Coaching with Adam Linkenauger, a great vertical jumper.
System that is proven to help you jump higher.
100% money back guarantee.
Con’s
Not the cheapest program, but it’s a great value and well worth it for the quality and effectiveness of the information included in the program.
What’s Included?
Included in the program is the software/eBook package covering the following topics:
12 Week Become a Freek Program for all athletes
12 Week Weight Training for Vertical and Speed training
Athletic Assesment
Warm ups, stretches, cool down, and recovery
Loads of great information
Instructional videos of all exercises
and much more…
Vert Freak adds to this package by providing coaching with Adam and access to his private forums.
Our Verdict
Vert Freak is an excellent program and you will jump higher on the system. I highly recommend Vert Freak as the #1 jump program currently available. It is not a scam. If you arehesitantabout the price tag, remember there is a money back guarantee for 60 days, but if you go through with the program, you will be satisfied. Try it now and jump higher fast!
If so, please leave a comment and let us know what you you thought of the program. Help others make an informed decision before buying a vertical jump training program.
Have questions about Vert Freak? Leave a comment and I’ll get back to you.
