If you want to improve your vertical jump, do primetime prisoner squats. You can do primetime prisoner squats anywhere and all you need is your bodyweight. Improving your leg power will also improve your speed. Power is how fast your muscles can produce force.
Primetime prisoner squats also provides strength benefits for your glutes, hamstrings and quadriceps, prisoner squats also help to realign your shoulder blades.
1.Stand with your feet a little wider than shoulder width apart with your toes pointing slightly outward.
2. With your hands behind your head, keep your chest up and shoulder blades down and back throughout the range of motion.
3. As you descend, push your glutes back as if sitting down and bend at the hips and knees. Keep your knees aligned with your toes (don't let your knees "cave in" or protrude outside the feet). Also, don’t let your knees pass over your toes and stay back on your heels.
4. Don’t lean forward, maintain the natural arch in your back and keep your core braced (as if getting ready to take a punch) throughout the movement.
5. As you ascend, contract your glutes and explode back up to the starting position. That is 1 repetition.
Do more primetime prisoner squats and you will jump higher in a shorter period of time.
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Mark Dilworth, BA, PES
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