LeBron James' Vertical Leap

Strength Training (continued)

Courtesy of Athletes' PerformanceVideo demonstration

PILLAR BRIDGE - DIAGONAL ARM LIFT

Shoulders and core

• Start in a push-up position, keeping your core tight and your head in line with your spine. There should be a straight line between your ear and your ankle with no sagging or bending.
• Push your neck and sternum as far up and away from your forearms as possible
• Lift one arm and hold for two seconds.
• Switch arms.
• Widen your feet if necessary to reduce difficulty.
• Do 3-4 sets 8 repetitions each side.

Courtesy of Athletes' PerformanceVideo demonstration

SPLIT SQUATS - REAR FOOT UP

Glutes, hamstrings, quads

• Stand in a split stance holding dumbbells in each hand and with the rear foot up on a bench behind you.
• Lower hips toward the floor by bending the front knee. Lower until the thigh is parallel to the ground. Do not let the front knee slide forward over the toes.
• Return to the starting position by pushing up with the front leg.
• Complete 3-4 sets of 5-8 repetitions on each side.