Alex Maroko – Effective Ball-Handling Review

>>> Get the Effective Ball-Handling here <<<

Ball on a string? Yeah, it’s possible!

Ball handling





Chris Paul fakes his defender out of his shoes! Looks easy? It does. Bad news – it’s not! Good news – practice will get you there, and we will show you exactly how!











So, you got crossed-up again? Just when you thought you had it, in a split-second, your guy blew right by you! It definitely does look simple – just take the ball, move it from side to side, through the legs, and you’re free of your defender. Yet you try it, over and over again, and you keep losing the basketball. Coach is unhappy, the crowd is laughing at you, and your teammates seem to be losing confidence in your ball handling skills. You’re not the first, and certainly not the last basketball player who’s faced this kind of hurdle. So we’ll let you in on a little secret – one that just might be a solution for this damn basketball, which keeps slipping away from your shaky hands.

The truth is, in today’s ever-evolving game of basketball, handles are as important facet of your game, as anything else. I don’t care if you’re a 7-foot center, or a 6-feet point guard, good ball control will give you advantage over anyone! Losing the rock constantly, well, is sure to get you a front-row view of the game. From the bench, that is.

You’ve tried it all, countless exercises, pro tips, advice, YouTube clips, all those long days and nights in the gym, and yet your improvement rate is as slow as your handles? How about learning from a pro basketball trainer, who has put together an amazing ball handling program, designed to gradually, but surely, improve your dribbling skills? Believe it or not, you’re just one click away!

Getting started

Ready to take your game to another level? At effectiveballhandling you’ll start your path towards discoveringa new, different and, most of all – effective set of basketball drills for ball handling. What makes this program different from a ton of others you’ve probably tried so far, is that it was designed by a renowned basketball trainer – Alex Maroko. Thousands of players worldwide have used his methods, and saw their handles significantly improve within weeks! Yes, weeks, because a short time spent working out with a self-made dribbling wizard such as Coach Alex is sure to get you much further than countless hours of doing some washed-up drills over and over again, which will do nothing but slow your progress.

A little bit about the man

A well-knownbasketball trainer, Alex has worked hard and thorough, in order to come up with drills that will have your defenders falling all over the place, trying to get the ball out of your hands.

Alex Maroko is first and foremost a professional player. A certified basketball trainer specialized in dribbling and ball handling techniques, Alex has successfully implemented his ideas in over 40 countries across the globe. His unique methods might seem strange and different, in the beginning. Put your trust and your effort into his methods, though, and very soon you will begin to see for yourself, just why this knowledgeable and charismatic coach’s ball handling workout is a lesson that will change your game forever, making you a nightmare for the opposing defenders.

Believe it or not, Coach Alex was once just like you. He got cut from his team not once, but twice! Slow, unresponsive and unable to control the rock, he wasn’t much good for anything on a team. This is when he started, gradually, working out the methods for what is today a well-known and respected ball handling program. He’s invested a lot of years into this, and he’s prepared to share it with you in an instant! Here’s how.

Effective Ball-Handling

So you’ve finally decided to take that next step? You’ve visited Coach Alex’s page – effectiveballhandling Good for you. While I commend you for your choice, you’re quickly reminded that this requires hard work on your behalf. Much, much hard work.

Now as every professional in any craft, highly confident in his skills, Alex will let you in on his celebrated methods – for free! That’s right – after you have visited his website and entered your e-mail address, a free 4-week dribbling program is shipped your way! It’s called ‘’The Basement Ball-Handling Chronicles’’, named, well, after its place of origin – Coach’s basement!

You start getting into this introductory course, and you’re simply hooked! Of course, this is just the tip of the iceberg, where you’re sure to start realizing the tremendous potential of this guy’s methods!

A hard and quality ball handling workout does not automatically imply a long workout. This is why this introductory program will require only 13 minutes a day of your time! So get your free Basement Ball-Handling Chronicles, and get to work immediately! Follow the easy to understand instructions, and in no time, you’ll be ready for the next step!




Now you’re slowly progressing from this…










…To this!





The next step!

Mastered your first challenge – The Basement Ball-Handling Chronicles? I suppose now you think you can compete with the likes of Allen Iverson and Kyrie Irving? Well, not quite yet! The good news is – you’re on the correct path to greatness! Now go get your Best Ball-Handling Program!

You’ve successfully started getting into the world of phenomenal ball control and having your defenders befuddled. Well, the exciting thing is this: you’ve just barely scratched the surface! The real drills, packed in a fancy video library along with superb tips on warming up (which is often overlooked nowadays, especially by younger players), await you within the Effective Ball-Handling Program.

This Program will literally guide you 24/7 – from the moment you’re up there on the field warming up, to what drill you do and how you do them (yes, Coach Alex made sure to include detailed discussion on the most common mistakes people tend to make while doing these drills), to helping you effectively monitoring your daily progress. Yes, this program will even tell you when to rest! Basketball is a sport widely played by both genders, and this program made sure to honor this fact by including a special set of drills designed for all you ladies out there looking to break some ankles!

Final thoughts

After being cut for the second time, young Alex made a note to – himself. Nothing motivates like a failure


As natural as it may seem when you watch the pros, it’s essential to understand that – none of them were born with the handles they have. They worked hard, each and every day, and, what is crucial – they worked within a proven system. Coach Alex Maroko worked hard to create such a system. He invested years into this, and as a result, he’s offering you a unique opportunity to not get cut. To shut up those naysayers. To break ankles, and with that – the pride of your defenders.


Is it worth your money and time? Hell yes! Follow the instructions carefully, do not take any shortcuts (as they will, at some moment in future, prove to be nothing but a setback), work hard, and in no time, you will find the other four guys on your team wanting the ball nowhere else, but in your capable hands!

>>> Get the Effective Ball-Handling here <<<




Adam Folker – Vert Shock Review

>>> Get Vert Shock here <<<

Take your game above the rim

  jumpIt’s time we taught you how to kiss the rim, without using the ladder

Have you ever wondered how all those basketball players get up there so high? Natural, god-given ability is the first thing that comes to mind, and yes, nobody can deny that it’s a very important factor. However, talent will only get you as far. The rest is up to you, and we’ve got just what you need – a superb training regimen which will show you multiple ways to jump higher than ever before. From that point on, it’s only a matter of – how bad do you want to start doing some serious damage, high off the ground? Vertical shock program has all you need, and more!

Face it, your average vertical is getting you nowhere. You can have all the speed, dribbling and shooting, but without the proper hops, unless you’re a one in a million type of player such as Steve Nash, you’re bound not to get very far. Basketball (oh, and many other sports as well) is a game where jumping high, simply, makes a world of difference.

Blocking shots, getting rebounds, finishing in crowd over a 7-footer, those are some of the essential parts of the game. Parts which, if you’re not good at, will leave you stuck on the bench for good. Now that’s not the nicest feeling in the world, wouldn’t you say?


Vince Carter Dunk
The look on Kevin Garnett’s face says it all

So far, I’ve come across numerous training programs, exercise manuals, tips from this and that athletic coach etc, on how to improve your jumping ability. The results were hardly noticeable, at best.

Some of it may help you up to a point, but in order to fly like a pro, you need to work out as one. What you need is a carefully designed program, which will give you all the proper tools you need to go to that next level.

A program that works and, very importantly – works fast!



Vert shock – from the pros, to you

Justin jus fly Darlington


Justin ‘Jus Fly’ Darlington is widely considered as one of the world’s best dunkers. We’ll reveal his secret for you!

Thought it may seem like it, for its phenomenal results which you will soon see for yourself, Vert Shock did not come as a gift from the above. It was developed carefully, with dedication, expertise and, above all – passion for jumping high! It took years, and now it’s here to show you how to increase your vertical jump fast and effective!
The creators of this phenomenal program are professional basketball player Adam Folker and Justin ‘Jus Fly’ Darlington, a slam dunk superstar whose incredible hops have amazed the likes of LeBron James and Anthony Davis. And those guys would know a thing or two about jumping high, don’t you think?

jus fly darlington



’Jus Fly’ Darlington after a spectacular win in a dunk contest organized by Nike. I suppose you recognize the judges?





Adam Folker


Adam Folker posing with the Black Mamba

Adam Folker made it to the pros thanks to his incredible work ethic, tireless training and an undeniable passion to get better, every single day. He wasn’t born a gifted athlete, in fact, despite being tall, he could barely touch the backboard! Left out on the bench, with minimal playing time, he was, quite simply- going nowhere. Got a similar story? Luckily for you, and a whole lot of other aspiring basketball players, this propelled Adam into working harder than ever, in order to develop a phenomenal high jump technique. And this is how we were blessed with Vert shock.

Ask many true dunking fans on who they consider to be the best dunker in the world, and chances are that you’ll get a lot of the same answers – Justin ‘Jus Fly’ Darlington. There are very few slam-dunk competitions that he participated in, and didn’t win. Like Adam, he’s worked with NBA players, on helping them improve their hops. Heck, this guy almost made the Olympics team in high jump!

You get the point-these two guys have formed a partnership, which has resulted in a super-successful vertical shock program!


What exactly am I getting with this?

Basically, you’re getting everything! Vert Shock consists of 3 phases:

  • Pre-Shock Phase
  • Shock Phase
  • Post-Shock Phase

vert shock

In total, these three phases last for 8 weeks! Yes, you’ve read it right – you’re just 8 weeks away from putting your next opponent on a nice little poster! In two months’ time, you will be adding an amazing 9 – 15 inches to your vertical! Sounds too good to be true, right? Well, it’s not!

So far, you’ve wasted time and money (not to mention busting your behind off, and risking serious injuries) on products and programs which, to put it mildly – suck big time! This got you nowhere, and here’s why – all the hard work in the world doesn’t help, if your methods are wrong! Vert shock, on the other hand, offers you the most effective workouts to make you jump higher, and to do it in no-time! These exercises are specially designed to target both aspects of your body – physical and mental, which directly influence your jumping ability.

This program, unlike others, will guide you through everything – your everyday training routine, your diet, stretching, working out, and resting! The whole content is digitized, in a high-quality 1080p video resolution, at your disposal 24/7! Also, after each and every training, you will be able to precisely track your progress, until the only thing you will be tracking is a number of opponents you’ve dunked on!

As if all of this wasn’t enough, at the same price, these guys are throwing in some extra stuff!

vert shock program

Additional Do’s and Don’ts on jumping high, a cool diet program and an awesome weekly email check-in system are added to the mix, for free!

On the other hand…

The only thing that this program cannot do is train for you. You need to get it and then train hard and proper, with determination and clear focus on what you’re trying to accomplish. Unlike most of the other useless stuff you’ll find – this training will start paying dividends in no time! And don’t even get started on cost-benefit analysis, as this program is, compared to your other options – more than a bargain! At a current price of only 67 dollars (hurry up though, as the increasing demand for this stuff might lead to the price going up, very soon!), you get absolutely everything you need!

Compare that to all the money you’ve wasted on special gear, workouts with a personal trainer and what not, and you’ll realize that you’re getting much more than your money’s worth! And if, by any chance, you’re still not convinced in this brilliant program, well, guess what? Its authors are so confident in its effectiveness that they will offer you a 60 day complete refund option, on the entire price you’ve paid for it. You just don’t find a more honest deal than that!

This program is simple, safe, easy to follow, and is, virtually – an ‘’all in one’’ solution. What’s even better, Coach Adam and his associates will be there every step of your way – to monitor your progress, answer any inquiry you may have, and offer you their constant encouragement! You practically get your own, personal, virtual expert- at your disposal anytime, anywhere!

Wrapping it up

8 weeks. 9-15 inches guaranteed by the professionals who have dedicated their lives to teaching people how to jump. This program will not only positively affect your dunking. You’ll be a much better athlete, overall – faster, stronger, much more responsive and agile. Vert shock reviews, worldwide, have been nothing short of astounding. It’s about time you checked why! Go get it right now, work hard, and see the results for yourself! And then tell your friends to bring a camera when they come to your next game, because there will be a lot of high-flying pictures of you to take.

>>> Get Vert Shock here <<<



Jacob Hiller – The Jump Manual Review

Too short to dunk? Not anymore!

>>> Get the Jump Manual here <<<

5 ft 9’’ Nate Robinson jumps over a 6 ft 11’’ Dwight Howard, while the crowd,
including NBA players, watches in amazement

5 ft 9’’ Nate Robinson jumps over a 6 ft 11’’ Dwight Howard

Looking at the picture above, you’re sure to think – ‘’Whoa, I wish I was this lucky! I wish God had given me the hops that little Nate Robinson has. I’d surely make it to the NBA then, heck, I’m even a few inches taller than him…’’ Yet you’ve tried multiple methods, ran up and down the stairs, you’ve jumped with weights strapped to your ankles (and risked seriously hurting yourself, by the way) and yet, after all this, the results have been mediocre, at best. You’ve barely advanced from your starting point. I feel your pain.

A high vertical leap is among essential prerequisites for a good basketball player – no matter which league, amateur or professional, you’re competing in. Moreover, basketball is far from being the only sport that requires high jumping ability. Athletics, volleyball, handball, tennis, soccer, are among additional sports where, to say the least, jumping high will give you a great competitive advantage over your opponents.

‘’So what is it that I must do, and how is it that I must do it, in order to finally see some real progress’’, you’ll ask yourself. ‘’ Well, you can waste time watching some semi-amateur YouTube clips on some unknown people trying to look like they know what they’re doing, or you can ask yourself – ‘’Is there a legitimate jumping program, from a legitimate trainer, who will show me the exercises needed in order to improve my vertical’’?

The answer is yes, there is! There is a guy, well known worldwide, and there is his vertical training program, which really does work! If NBA players trust him to plan their workouts, it’s safe to say that – so should you. The name of the game, my dunk-striving friend, is The Jump Manual.

So what is this Jump Manual?

Jump Manual by Jacob Hiller - reviewThis Manual, simply, does it all! It will give you your exercises, which you won’t find anywhere else. Fantastic HD videos will show you exactly how to do them. And to top it all off – a workout chart will enable you to steadily monitor your progress. And yes, I mean real progress.

Put simply, The Jump Manual is your everyday guide towards significantly improving your vertical leap! Of course, this brings about a proper, medically justified muscle development, which, in turn, positively affects other aspects of your athleticism – speed, agility, stamina, core strength, balance. The Jump Manual will not only make you jump through the roof. It will make you a much better athlete, overall!

It was designed by a well-proven trainer – Jacob Hiller, who did a great job of providing you with a whole concept of how to improve your vertical. It’s a process, and this Manual will guide you through its virtual entirety. It will show you exercises which your everyday gym coach hasn’t even heard of. It will show you how to properly do them, step by step.

It will teach you when to do them, but also when to rest, which is equally important. It will teach you the proper nutrition, which will have a drastic effect on your muscle buildup. It will provide you with workout charts, so that no detail gets left-off. And it will offer you a guarantee, one which nobody else will dare to – improve your vertical by at least 10 inches. Or get your money back. How do you beat that? You don’t.

Jacob Hiller, the mastermind behind the program which will make you dunk!

Jacom Hiller

You need a good trainer, with a good program which will take you above the rim, step by step, exercise by exercise – you’ll hire Jacob Hiller. Well, you won’t, since he’s busy working out world’s top class athletes. Instead, this Manual will bring him to your house in a high-definition video quality, and enable you to fully explore the benefits of years of his experience, working with today’s athletic ‘’freaks of nature’’. Oh, and all that – at a much smaller price than actually hiring the guy!

With over 10 years of experience in training of athletes on all levels, including NBA players and Olympians, and with special focus on developing vertical jumping techniques, Jacob Hiller is, quite simply, an ideal person to take your leaping ability to another level.

Does the Jump Manual work? Will it indeed take me to another level?

The Jump Manual will not work on its own. You will not be able to buy it, read it, and jump like LeBron James. It will require dedication and careful following of every single instruction the program has to offer. You will have to eat right, train right, and rest properly. You will have to show patience as, unlike the majority of other programs, this one covers all of the aspects which impact your vertical leaping ability. From mental preparation, to physical performance – this program will cover any and every detail there is. The good news is – you need not think about anything. This fantastic Manual has you covered, from your first day of practice, until your very first in-your face slam dunk. And beyond!

Follow each and every step carefully. Measure your performance day-in and day-out. Work hard, and have complete faith in the system proposed by a top-class trainer. Your focus will be – everything. As close attention to detail as you can possibly imagine. Does it work then? You bet it does!

Is this really worth my money?

This program doesn’t require any significant financial commitment on your behalf. Buy Jump Manual trial version for one dollar, and try it out for three weeks! Then purchase the whole package, if you’re satisfied with the results. It’s that simple.

In assessing a product’s true value, one must analyze its positive and negative aspects, and compare it to its price. Paying for a gym? You can stop that now, this program will not only replace it, but provide you with an up-close and personal training regimen, customized for nobody but you! At this price, you’ll also be taught how to warm up properly, eat properly, rest properly. Throw out your nutritionist as well, no need for that anymore!

Too busy, always traveling? This Manual, in HD, can find its way to your PC, laptop, or a tablet. Practical, at all times! Finally, the experience of personal communication with a top-class athletics trainer is priceless. Conclusion – definitely worth your money, and time!


Summing it up

In the day and age we live in, top advice from world’s renowned trainers is at our disposal, one mouse-click away! If you’re serious about improving your jumping ability, and taking it to levels you never thought were reachable, Jump Manual by Jacob Hiller is the product for you! The results won’t come overnight. This program requires seriousness, dedication, and your total confidence in it. However, as the testimonials of top class athletes have shown worldwide, we’ve finally been blessed with a product that works! Get your Manual today, and watch people on the basketball court gradually become in awe of your insane dunking skills!

>>> Get the Jump Manual here <<<




23 Things You Didn’t Know About Michael Jordan

Michael Jordan is one of the best basketball players in history. Many people even consider him to be the best basketball player of all time. Thanks to his great achievements and interesting life, Michael has a great number of fans all over the world. If you want to learn more about Michael, visit “23 Things You Didn’t Know About Michael Jordan”.

Did you know that twice in his career he played a game in which he only scored 2 points or he majored in cultural geography?

If you want to learn more, watch the video or infographic made in honor of the master – Michael Jordan.

Facts about Michael Jordan
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Michael Jordan – Best Dunks

Top Five Vertical Jumpers of all time in the NBA

A vertical jump is simply a person raising their center of gravity by the power of their own muscles. In sports it is used to measure an athlete’s ability. But in sports like basketball, it’s almost a requirement for top-notch players. When a player has the ability to jump vertically they can use their skill to control the ball better. Some of the highest vertical jumps have increased an athlete’s value for the team.

The jump is measured from a standing position of the athlete and they go airborne. The higher the jump is the more amazing and valued the athlete can be classified as. The vertical jump is usually too fast to be really seen by the naked eye, making the jump best in a slow motion replay. This is the best way to the view the jump anyway, because in slow motion a fan or analyst can really pick apart the jump and see what the athlete has accomplished.

The highest vertical jump in the NBA has been recorded at four feet, which was provided by Michael Jordan.

Michael Jordan

Throughout Michael Jordan’s career he was known for his jumps. Jordan holds the highest vertical jump in NBA history. Jordan has played for Chicago Bulls and Washington Wizards. His vertical jump has been recorded at 48 inches. To put that into perspective, that is four feet: the average height of an eight-year-old child. Jordan is six feet six inches, so his jump is two thirds his own height, a very impressive feat. He holds slam-dunk titles for 1987 and 1988. Jordan played ball between 1984 and 2003, retiring twice.

Jordan’s jump puts him six inches above the rim. He jumps five inches higher than Vince Carter, four inches higher than Lebron James. He jumps twenty inches higher than the NBA average. He is number one on many vertical jumping lists. Jordan might be he hailed king of the vertical jump, but he’s not the only one who can impress a crowd with his jumping

Lebron James

Lebron James has a vertical jump of forty-four inches. Just a few inches shy of Jordan’s forty-eight inches; but it is just as impressive as Jordan’s. James’s vertical jump places him four inches above the rim of the basket, only two inches less than Jordan. He stands at six feet and eight inches tall, with his jump and height he has the ability to not only make the slam dunks, but to block shots also. He is best as using his skill to keep the other team from scoring and then to dunk the ball for his own team. James has played for the Cleveland Cavaliers and Miami Heat.

Derrick Rose

Derrick Rose has an impressive vertical jump, even more-so once you realize he didn’t let an injury affect his jumping: he took rehab for a knee injury as a chance to improve it. Pre-knee injury his jump was at a vertical of thirty-seven inches, but now, post injury he has been measured at forty-two inches. The rehabilitation for the ACL injury has only helped him with his vertical jump and career. His height of six feet and three inches makes his jump very impressive. He has played for the Chicago Bulls since 2008 where he’s experienced injuries and a return that has improved his jumping game. Since returning to the game, and adding the additional inches to his vertical jump, he’s been an athlete to watch.

Nate Robinson

Nate Robinson has a great vertical jump of forty-three and a half inches. His height of five feet and nine inches makes him the shortest players on this list. But that only makes his jumping skill all the more impressive. Robinson has played for the New York Knicks and the Boston Celtics. He’s been playing since 2005 and has been the slam-dunk champion in 2006, 2009 and 2010. His highest vertical jump places his head five inches below the rim, but only because of his lack of personal height. While in normal life, his height is normal, but in the NBA he’s considered a runt.

Darrell Griffith

Darrell Griffith makes the list because of his forty-eight inch vertical jump. This is the same height as Michael Jordan, but Griffith only makes it to number two on most lists. Measuring in at six feet and four inches tall, he played for the Utah Jazz from 1981 to 1993; when he left, his Jazz number was retired. While Griffith never received any slam dunk awards, with a vertical jump of forty-eight inches he still gets a mention on the list. His head when jumping goes a full four inches above the rim, which is only two inches, lower than Jordan’s. While most people haven’t heard of this guy, he was just as capable of an athlete as Michael Jordan was.

These five athletes prove that having the highest vertical jump can really improve their skill and value to a team. Jumping vertically for the NBA makes for a more valuable player because when the player can control the ball and basically fly through the air, it not only makes for a great game, but also for a great show.

Having the highest vertical jump in the NBA can make the athlete excel. Because when you have the highest jump you can vertically fly over the competition and control the game. Not only will that athlete help bring fans, but those fans still praise Michael Jordan for his skills and amazing game play to this day.

Michael Jordan, LeBron James, Derrick Rose, Nate Robinson, and Darrell Griffith: these top five vertical jumpers in the NBA can really be praised for their over the top athleticism and physical abilities because there are only a few players are in the forty-inch-plus list. Although more will certainly be added to this great list, their skills and abilities have given them spots in the NBA history as some of the highest vertical jumpers, and this place is well deserved.

6 Essential Exercises for Learning How to Jump Higher in Basketball

So you want to play basketball. Only problem: you can’t jump to save your life. Your dunks are pathetic. Your rebounds are non-existent. Your opponents always block your shots. Sound familiar? You’re in good company.

As any seasoned player will tell you, vertical jumping is an important part of basketball. Scratch that. Jumping is a vital part of basketball. If you can’t jump then you can’t dunk, you can’t block, you can’t rebound.
Alright, so you know by now that you need to learn how to increase your vertical jump. How do you do it?

You’ve come to the right place. There are many tips out there for improving your vertical jump, but we’ve distilled them down into 6
essential exercises.

How to Develop a Good Training Routine

First things first. The best vertical jump programs recognize that improving your ability is a matter of both technique and discipline. You not only need to learn the correct techniques, you also need to develop good practices.

That means that jumping exercises should become an integral part of your basketball training routine. The best way to increase your vertical jump is to develop a comprehensive routine that not only strengthens your leg muscles but also improves your control and agility.

When planning your exercise regimen, remember that consistency is more important than quantity. You don’t need to do these exercises every day. In fact, you shouldn’t. You need to allow your muscles to recover from previous workouts. Every other day is optimal.

The important thing is to create a realistic schedule and stick to it. As with anything, practice makes perfect.

The good news is that it’s easy to practice your jumps. You don’t need a team. You don’t need a court. You don’t need any equipment. You just need the will and a little time.

How to Measure Your Vertical Jump

Tracking your progress is an important part of improving. Before you start your training program, measure your vertical jump. As you make your way through the program, continue to measure your jump to see how far you’ve come.

Here’s how to measure your vertical jump:

  • Stand next to a tall wall.
  • Reach your arm as high above your head as possible.
  • Ask a friend or teammate to mark the wall where your hand reaches. This is your standing reach.
  • Next, jump as high as high as you can from a standing position.
  • As you jump, reach your hand up.
  • Ask your teammate to stand on a table or ladder and measure the position of your hand.
  • Now measure the distance between the first measurement (standing reach) and the second measurement (jumping reach). This is your vertical

Vertical Jump Exercises

Be sure to warm up your muscles before starting your routine. Jog, climb stairs, or jump rope for 5-10 minutes and then give your muscles a good stretch. Never work out without warming up and stretching first.

Now to the good stuff. Here are 6 simple exercises that will radically improve your jumping ability.

1. Deep Knee Bends

  • With your feet positioned shoulder-width apart and with your back straight, bend your knees.
  • Slowly crouch down until it appears as if you’re sitting in a chair (your thighs should nearly be parallel to the floor). Keep your heels on the ground and don’t allow your knees to knock together.
  • Exhale as you gently rise back up to a straight-legged position.
  • Repeat the exercise 10 times. That’s 1 rep. Increase your reps by 5 each week.

Note: Be sure not to bend so far that you feel pain. If you do feel pain, stop immediately and see a health professional.

2. Lateral Jumps

Lateral jumps are a great way to increase the speed, control, and agility of your jumps. Here’s how to do them:

  • Lay a rope or stick on the ground.
  • Stand parallel to the rope.
  • Now jump sideways over the line, keeping your body facing forward.
  • Jump back over the line.
  • Keep jumping back and forth over the line. Jump 10 times and increase as the exercise becomes easier.

Note: You can also do lateral jumps with one leg at a time to strengthen each leg separately.

3. Step-Ups

Step-Ups help you strengthen your thighs. Follow these steps:

  • Grab a chair or bench and two dumbbells.
  • Stand up straight behind the chair/bench, holding a dumbbell in each hand, palms facing inward, toward the outside of your leg.
  • Place your left foot on the chair or bench.
  • Keeping the pressure on your heel, lift your right leg up onto the chair.
  • Step back down off the chair with your right leg.
  • Step the left leg back down onto the floor.
  • Do 5 reps and then repeat with the left leg.

4. Calf Raises

Follow these simple steps to strengthen your calf muscles:

  • Stand up straight with your feet hip-width apart.
  • Hold the back of a chair to maintain your balance.
  • Gently raise your heels until your standing on the balls of your feet.
  • Slowly lower yourself.
  • Repeat.

5. Tuck Jumps

Tuck jumps will make your vertical jumps more explosive. To do a tuck-jump,

  • Squat just as you did for the deep-knee bends.
  • Jump as high as possible.
  • As you jump, bring your knees up to your chest.

6. High-Reach Jumps

High-reach jumps are similar to tuck jumps. They’ll help you increase your vertical jump.

  • Squat just as you did for the deep-knee bends
  • Jump as high as possible
  • As you jump, reach your arms up as high as you can

As with anything, progress takes patience and commitment. Keep practicing these 6 simple exercises and you’ll notice progress in your vertical jumping in no time!

Awesome Jump Training for Volleyball Players

Volleyball players have many different techniques and methods that can be used to help them enhance their playing ability.  Jump training for volleyball includes many different exercises and a vigorous cardio warm-up workout.  Before the volleyball season begins, you need to grasp the concept of the workouts and get the hang of things.  Each exercise requires you to do 15 reps, and the entire workout should be completed at least twice for starters.  To help you become better prepared for the volleyball season, you should begin training at least two to three months in advance.


The jump training for volleyball warm-up is all about cardio.  For this warm-up, you need to do at least 15 minutes of cardio.  Many people believe they can skip the warm-up part of this workout routine, but this is not recommended.  The warm-up is essential in this situation because it helps the blood flow in your body and helps you prepare for the workout that’s ahead.

15 Knee Tuck Jumps

To successfully complete 15 knee tuck jumps, no equipment is needed.  While standing with your feet apart, jump as high and hard as you can.  the difficulty level of this exercise is 3 out of 10.

15 Lateral Jumps

Lateral jumps have a difficulty level of 4 out of 10.  These jumps improve your core and lower body.  No equipment is required to complete this exercise.  While standing with your feet together and your arms at your side, jump to the right as far as you can, landing only on your right foot.  Once you have done this, slightly squat.

15 Mountain Climbers

Mountain climbers do not require any equipment, and it has a difficulty level of 4 out of 10.  Starting on your hands and toes, make sure you are in the push-up position.  While holding this position, bring one knee under your body and as close to your chest as possible.  Once you reach the top motion, your foot should briefly touch the ground.  Pushing off the ground with both of your feet, switch positions and repeat these steps with your other feet.

15 Broad Jumps

Broad jumps have a difficulty level of 2 out of 10 and has a main focus of the lower body, but it enhances the entire body.  No equipment is required to complete broad jumps.  To do this exercise, your feet need to be a little wider than a shoulder width.  You have to drop quickly into a squat, then jump as far forward as you possibly can.  When you land, jump forward again.

15 Burpees

Burpees have a difficulty level of 3 out of 10, and targets the entire body.  Extra equipment is not required.  To correctly do this exercise and gain strength, put yourself in a standing position, squat low, then place your hands on the ground palms down.  Your hands should be palms down on the outside of your feet.  While keeping your hands in place, hop with both feet straight back, then transition into the push-up position.  Jump back into the standing position, and repeat the process.

4 Ways to Improve Your Basketball Skills

Learn the fundamentals of becoming more skilled in one of the most exciting sports in the world. This article will show you various different basketball techniques as well as basketball workouts to help train yourself to become the best in your field.

Ball Handling

Ball handling is the way you allow your hands to guide you when you’re maneuvering the ball. It is the agility and movement you possess when the two are working in conjunction with one another.

Being able to control the ball in your hands by dribbling, passing, and shooting is a key component to ensuring the results of excellent ball handling. It is imperative when first learning how to handle the ball, that you practice using various types of drills such as: ball handling drills, dribbling drills, and if you’re a complete novice – basketball dribbling drills for beginners. Ball handling is a primary and initial way to start with learning how to control the ball before you ever step onto a basketball court. It can be practiced many times over to ensure accuracy and establish a superior comfort ability level.


  1. Around the world
  2. Ball circle
  3. Between the legs – scissors
  4. Catch-catch-catch
  5. Pass and catch


Defense is when you prevent the opposing team from gaining control of the ball to advance up the basketball court and score a basket. By learning and understanding defense, you can accurately prevent your opponent from scoring and essentially allow your team to win the game. As a basketball player, you have to embrace the art of defense and master it to propel yourself and your team forward. Defensive tactics are used to ensure dominance in the sport of basketball and without it a team will never be successful.


  1. Defensive stance and focus
  2. Defensive slides
  3. Close out the ball
  4. On the ball defense
  5. Denial


Passing is a pivotal part of basketball. It is important to your teammates as well as yourself to share the ball and the opportunities that possession allows each player. Oftentimes when one player may be hounded by opposing teammates surrounding them, it is necessary for that player to pass the ball to a player who isn’t being as heavily defended or guarded. This allows your teammate to advance and shoot the ball. While you might be annoyed you missed out on the personal glory, you should remember basketball is a team sport. When the team loses, you lose.

When a teammate passes the ball it deflects the attention from them onto the player who receives possession. This allows the team in possession to make a play to run the ball to their side of the court and shoot the ball to score.


  1. Air pass
  2. Bounce pass
  3. Overhead pass
  4. Wrap around pass
  5. Behind the back pass


Perhaps one of the most debatable aspects of the game of basketball is the act of shooting. Shooting is the way games are scored. Without shooting it is impossible for either team in the game to score. A player has to work tirelessly perfecting the various shots they can make. Shooting will allow the players and the teams as a whole to advance. Becoming a skilled shooter will decide the fate of your basketball experience.


  1. Eyes on target
  2. Stance and balance
  3. Shot pocket
  4. Grip
  5. Balance hand

Basketball is a learned sport and while some people have born talent to play, it requires skills to be cultivated and honed in on to become great. There are dozens and dozens of techniques but those that have been listed here can definitely assist you on the quest to improving your basketball skills. When practicing the various techniques listed above, you can ensure that you are attempting to learn and perfect the sport. Basketball is based on a variety of components that require not only the ability to perform the tasks physically but the heart and the mind to go along with it.

The fundamentals of basketball can be complex and overwhelming at times but as long as you study and work hard to retain the rules and plays, it will become increasingly more understandable and enjoyable. Watching basketball will help you to understand how the pros do it. Look out for little tricks that they do, and see if you can replicate them. Of course, the best way to get better is to do it yourself. Play at all levels such as: middle school, high school, college, and professional basketball games. This can give you the opportunity to experience what the game looks like at various levels. This will yield to a learning experience that provides massive insight at all levels and help you to be the best you can be.

Improving your basketball skills may not be an entirely easy feat, but with determination, perseverance, and dedication it can most definitely be achieved. The key is consistency and a desire to not only become better, but to exceed your wildest expectations of what becoming better means. You have to understand that basketball is a team sport and not just meant for you as the individual. This understanding will also help you with learning the game and embracing the potential the game possesses.

Learn more from video about dribbling drills, speed and agility ladder drills, shooting drills…

5 Exercises to Improve Coordination

Regardless of what sport you play, it is a good idea to improve your coordination.  You need your coordination for many different things.  There are a few exercises that can help you improve your coordination.

1. Swiss Ball Balances

With swiss ball balances, not only will you learn how to keep yourself steady, but you will learn how to maintain great posture.  This is the perfect exercise to use for improving your coordination.  The swiss ball and balances exercise requires 3 sets that last between 20-60 seconds.

2. Cranes

Cranes are exercises that not only improve coordination, but they help stabilize the hips, ankles, and knees as well.  While standing on one leg, place your arms out to the side.  While bending at the hips, extend your free leg up and down.  When you do this, you should feel in the hamstring of your other leg.  Once you have done this, pause then stand.  One leg needs to remain in the air until all reps are completed.  With this exercise, you will need to complete 3 sets of 8-12 for both legs.

3. Push-Ups (Side Step)

Side step push-ups challenge the entire body.  This exercise improves stability and challenges your posture.  You will need a prop to successfully complete this exercise.  A 30cm hurdle is required.  There are many thing in your home that will suffice as this item, such as an oversized towel that is rolled up.  The towel needs to be placed in front of you in the vertical position.  To do this exercise, you need to be in a push-up position that is parallel to the 30cm hurdle.  While you do a controlled push-up slowly, use your hands and feet to move to the other side of the hurdle.  You need to do three sets of 6-15.

4. Leg Lifts (Foam Roller)

This is an exercise that is tricky for many people.  Foam roller leg lifts enhance and strengthen your inner core.  To engage in this exercise correctly, you need to lie on this foam roller face up with the top of the foam roller above your head.  Your butt needs to be placed slightly about the end of the foam roller.  While crossing your arms on your chest, your knees need to be bent, and your feet should be flat on the floor.  Raise one foot off of the ground, and hold it for at least 5 seconds.

5. Hold and Throws (Squats)

Hold and throw squats are great for coordination and strength.  To correctly take advantage of this exercise, stand with good posture and hold a tennis ball in one hand.  When you finish, your thighs need to be horizontal to the ground while our feet remain flat.  Repeatedly throw the ball against the wall or to a partner for at least 10 throws.

All of these exercises to improve coordination will not only improve your balance, but it is great for exercise purposes.  Incorporating these exercises within your routine will help you lose weight or maintain your weight.

Excellent Plyometric Exercises for Basketball Training

There are many different plyometric exercises for basketball that can be done to increase our overall game.  The lower and upper body are the areas that are targeted in this instance.

Lower Body

As far as the lower body is concerned, the first plyometric exercises for basketball you need to master are death jumps.  Death jumps are an important exercise for basketball training because it has proven to be the most effective.  Death jumps give you exploding strength and help you transition to other parts of training that are required.  There are many different forms of death jumps that can be done.  The death jumps that you decide to perform will be based upon your athletic availability.  There are 5 different death jumps that should be considered in this situation, and they include:

  • platform death jumps
  • vertical death jumps
  • staircase death jumps
  • long depth jumps
  • banner lateral jumps

Box Lateral Jumps

Box Lateral Jumps require you to stand on a platform.  While standing on the platform, jump down to either the left or right, then quickly jump up, then go down to the other side of the platform.

Shuffle (Lateral Box)

For the lateral shuffle box exercise, starting with only one leg on the platform, forcefully jump up.  When you land, land on the other side of the platform with the opposite leg.  When you are doing this exercise, you need to do it continuously at least 8 times.

Multiple Jumps

Multiple jumps are a favorite exercise for many people because they are simple and do not require extra equipment.  Similar to many of the other exercises for basketball training, this exercise has to be performed constantly.

There are many different phases to this exercise routine.  You will start small, then gradually increase your reps and exercise tie which will ultimately increase your overall game.  Every two weeks, you will be doing different exercises until weeks 10-12.

Over the Weeks

Week 1 and 2

Week 1 and 2 involve ankle jumps, vertical jumps, obstacle jumps, and lateral obstacle jumps.  For each of these jumps, you will do 3 sets.

Week 3 and 4

Weeks 3 and 4 involve the same jumps, but your time and reps need to be increased.  Ankle jumps and front obstacle jumps are increased to 4 reps, and the vertical and lateral obstacle jumps remain at 3 reps.

Week 5 and 6

Weeks 5 and 6 are when the exercises change.  These weeks involve tuck jumps, power skipping, long jumps, and lateral obstacle jumps.  At this time, all exercises except lateral obstacle jumps require 3 sets.  Lateral obstacle jumps require 4 reps.

Week 7 and 8

Week 7 and 8 involve power skipping, tuck jumps, long jumps, and diagnal jumps.  All of these exercises require 4 reps.

Week 9 and 10

Weeks 9 and 10 are more involved than any other weeks.  Weeks 9 and 10 involve alternate leg bounding, single leg hops, squat jumps, obstacle jumps and sprints.  Alternate leg bounding and single leg hops require 4 reps.  The remaining exercises require 3 reps.

Week 10 and 12

Weeks 10 and 12 involve alternate leg bounding, single leg hoops, squat jumps, lateral obstacle jumps and sprints, front obstacle jumps and sprints, and diagnal obstacle jumps and sprints, alternate leg bounding, single leg hops, and squat jumps require 3 reps.  The remaining exercises require 2 reps.