3 Super Set Exercises to Increase your Vertical Jump, Agility and Power on the Court

Do squat JUMPS at LA fitness to increase your performance on the court - 2

If you want to play like the pros, you have to train like the pros! That means you need to get into the gym and train off the court, too. Sports specific exercises are essential to maximizing your potential. They work the muscles that you use in your favorites sports to increase strength, power, endurance and agility by isolating muscles with payload, resistance and repetitive movements.

With the Nike 3ON3 Tournament Presented by NBC 4 Southern California  just around the corner—August 9-11—there is no time to lose. So start your training and conditioning at LA Fitness today and give yourself a competitive edge come game day with these 3 Super Set Exercises.

-          All of the following exercises begin with a weight-bearing 5 rep max—this means you use a weight or weights that you can do only about 5 times while performing the exercise—controlled strength movement that is immediately followed by second exercise with a quick, controlled explosive movement. These two exercises back-to-back are called Super Sets. You will do 3-5 sets of each Super Set combo exercise with 3 minutes of rest between each set.

•         Squats – 5 rep max sets.

 – Super Set with 10 Squat Jumps.

Do 3-5 sets with 3 minutes of rest between each Super Set combo.

•         Lunges – 5 rep max sets per side.

- Super Set with 5 Single-leg Power Step-ups per side.

Do 3-5 sets with 3 minutes of rest between each Super Set combo.

•         Romanian Dead Lifts – 5 rep max sets.

- Super Set with 10 Dumbbell Swings.

Do 3-5 sets with 3 minutes of rest between each Super Set combo.

Have fun and be safe. Remember that first and foremost you always need to be in control of the movements during your exercise. See you on the court!

For more information about Nike 3ON3 Tournament Presented by NBC 4 Southern California go to http://www.nike3on3.com/ now!

Posted on July 12, 2013, in exercise, fitness, Helpful, LA Fitness, LA Fitness Blog - Living Healthy, LA Fitness Blog - Top Tips, Strength, Top Tips and tagged , , , , , , , , , , , , , , , , , , , . Bookmark the permalink. 5 Comments.

  1. This is an excellent article. Explosiveness is key. While stength exercises are good training for your specific sport is much more important. Add resistance to movements that you will have do in a game.

  2. Well, all the pros that you see dunking have also worked on their form which is why their dunks look so effortless and authentic.

  3. The super set with the squats and the squat jumps are money. I like to do them a little different in I go for max reps in 1 minute timed.

  4. The squat supersets are money. The only thing I do different is I add the element of max reps in one minutes on the jump squats.

    John

  5. Power, Jump and Agility are very important to almost any sport. Improving all of them increase your chances of excelling on a particular sport. Of course, talent is needed. I used a jump manual to help me improve my jumping power.

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