Training Exercises
by VertiMax Model
Looking
to add something new to your routine? Scroll below and
you'll find 27 different training exercises sorted by VertiMax
model capabilities.
Ready to put together a Routine customized for your needs?
Follow the links below to find fully illustrated individual exercises by sport and function!
High Velocity Exercises
• Jumping
• Speed
• Quickness
• Plyometrics
Sports Specific Exercises
• Basketball
• Football
• Gymnastics
• Soccer
• Track & Field
All
four VertiMax models allow an athlete to attach two or four resistance
bands to the waist belt (after adjusting the training resistance)
and execute explosive jumping movements. The "quarter quick" and "full
quick" jumps pictured below are the recommended jump depths
to lower to before exploding upward while training.
2) Level
1 Hip Flexor Training
For this exercise the athlete attaches one resistance band to the back of each of their legs. The athlete then performs high knee drives while either standing or running in place. The athlete may repeatedly drive with the same leg for one set and then switch to the other leg for a set or they may alternate legs on each successive leg drive.
3) Level 2 Hip Flexor Training with Step Up
This exercise is the same as the Level 1 Hip Flexor Training shown above. However, the athlete utilizes a step up for this exercise to allow the hip flexor to work through a larger range of motion.
4) Scissors Jump/Split Jump
The scissors jump is identical to that of the split jump. However, at the apex of the jump, reverse the position of the legs, that is, front to back and back to front. Switching the legs occurs in midair, and you must do it quickly before landing. Upon landing in multiple-response (MR) mode, repeat the jump, again reversing the position of the legs. Emphasize attaining maximal vertical height and leg speed in this exercise.
5) Dead Lift
All VertiMax units allow athletes to attach a ridged bar to the resistance bands in each tracking unit. This allows athletes to perform a standard lift from the squatted position up to the standing position. Note that constant resistance will be applied to the bar right down to ground level (This can not be accomplished with barbells). It is also important to note that the user does not have to deal with any significant mass or inertia while performing the exercise movement.
6) Shot Put - Explosive
Athletes can perform a simultaneous hip & shoulder rotation plus an arm thrust very similar to the shot put motion. This exercise allows athletes to work against a constant, "inertia free" resistance while performing a very high speed rotational and thrusting movement. Again, since there is very little mass associated with the resistance applied, the athlete can accelerate at very high velocities while training with VertiMax and thus more effectively develop speed strength.
7) Arm Drive with Stability Ball
A high velocity arm drive (rearward pull) can be performed utilizing a stability ball standard to support the opposite hand providing stability for the upper torso.
8) Upper Body (Rotational- Shoulders)
VertiMax also allows athletes to strengthen numerous muscle groups in the shoulder and arm area associated with the golf swing. With VertiMax the athlete can accelerate through approximately 200 degrees of a typical golf swing while working against a relatively constant resistance.
9) Level
2 Vertical Jump Training (includes arm resistance)
The V6, V6+ and V8+ units all allow resistance to be simultaneously applied to the hands and legs while jump training. This advanced training method gives the athlete not only the opportunity to develop explosive leg strength but also the opportunity to develop explosive strength associated with developing arm swing velocity. The velocity of a jumper's arm swing and the associated upward inertia the arms add to elevate an athlete plays a vital role in determining the maximum height any athlete can jump. VertiMax is the only system on the market capable of applying this advanced & highly efficient jump training technique to athletes.
10) Upper
Body (Rotational- Hips & Shoulders)
The V6, V6+ and V8+ allow simultaneous counter torque to be placed on the hips and shoulder and arm movements related to the golf swing. This configuration allows athletes to strengthen the majority of muscles associated with the golf swing in both the upper and lower body.
11) Counter torque
Using the light weight ridged bar attachment, the V6, V6+ and V8+ can place a counter torque on the upper body while rotating in either direction. This exercise is beneficial for any sporting activity that requires rotational activity in the hips or upper torso.
12) Core Strengthening (utilizing one arm)
Sitting on a stability ball, hold the hand grip with top side cord attached in one hand. Then walk feet out until back is supported on the ball from shoulders to buttocks, knees bent and aligned over ankles, feet flat on the floor. Hold the hand grip tucked near the chin & shoulder with elbows slightly bent, head and neck aligned with spine. Contract abs, bringing spine to a neutral position. Keeping the hips square, thrust the hand forward allowing slight rotation of the torso. Repeat movement completing set and then switch hands and perform exercise in the opposite direction.
13) Core Strengthening (utilizing two arms)
Sitting on a stability ball, hold the hand grip with top side cord attached in both hands. Then walk feet out until back is supported on the ball from shoulders to buttocks, knees bent and aligned over ankles, feet flat on the floor. Hold the hand grip away from the body with arms fully extended and parallel to the ground, head and neck aligned with spine. Contract abs, bringing spine to a neutral position. Keeping the hips square, rotate your arms and upper torso to the opposite side of the stability ball. Repeat movement completing set and then switch hands and perform exercise in the opposite direction utilizing the top side cord on the opposite side of the board.
14) Developing Kicking Power
The V6, V6+ and V8+ allow athletes to attach the top side cords to the back or side of their shoes. The VertiMax unit will place a consistent resistance against the kicking motion at any speed and any range of motion.
15) Quick Ham
The V6, V6+ and V8+ allow athletes to attach the top side cords to the ankle so athletes can rapidly contract the hamstring while working against a resistance with negligible mass. This allows for maximum contraction speeds and efficient development of hamstring speed strength.
16) Abductor
The V6, V6+ and V8+ allow athletes to attach the top side cords to the ankle so the standard abductor exercise may be performed. This exercise enables the athlete to engage in dynamic balance control utilizing the muscles in the planted leg and hips.
17) Adductor
The V6, V6+ and V8+ allow athletes to attach the top side cords to the ankle so the standard adductor exercise may be performed. This exercise enables the athlete to engage in dynamic balance control utilizing the muscles in the planted leg and hips.
18) Standing Military Press with Hip and Shoulder Resistance
The V6, V6+ and V8+ units allow athletes to mimic an explosive clean & jerk or clean & snatch movement with resistance applied to the hips and arms simultaneously. Once again high velocity exercise movements can be conducted since the resistance applies constant force with negligible mass.
19) Level 3 Hip Flexor Training
The V6+ and V8+ allow users to relocate the top side V6 hand cords around the perimeter of the training mat. As shown in the photo to the right, the topside cords can be locked into many positions behind the athlete. This allows the athlete to perform the hip flexor exercise facing forward as opposed to sideways as shown with level one hip flexor training (exercises 2 & 3 above).
20) Level 4 Hip Flexor Training
The ability of the V6+ and V8+ to relocate the top side cords around the perimeter of the mat allow an additional set of resistance bands to be attached to each leg. Referencing the photo to the left, two resistance bands (one red, one white) are now attached to each leg. This configuration provides an improved hip flexor training response because force is now applied to the knee from two separate angles. This allows the hip flexor to be properly loaded when the knee starts its forward motion (red cord) and as the thigh raises and becomes parallel to the ground, the white cord applies a perpendicular force (downward) to the knee keeping the hip flexor properly loaded.
21) Level 5 Hip Flexor Training
The V6+ and V8+ further allow a 5th and 6th band to be attached to the waist belt while performing level 3 hip flexor training exercises. The photo to the left illustrates how additional cords (red) attached to the waist allow additional loads to be applied to the glutes, quads and calves while performing hip flexor exercises.
22) Level 6 Hip Flexor Training
Levels 3, 4 and 5 hip flexor training can be increased a level once again by adding a step up when performing each of the exercises 19, 20 and 21 outlined above. In each case the step up allows the hip flexor to be worked through a larger range of motion when conducting a high knee drive movement.
23) Volleyball Jump Training
The V6+ and V8+ units allow the hand resistance cords to be placed in front of the athlete when jump training so the resistance bands pull straight down on the hands. This provides an added training advantage for volleyball players because they can not use a traditional arm swing when jumping at the net. If they did their hands would strike the net and cause a net foul. Volleyball players (specifically blockers) must explode upward with their hands in tight close to their bodies when blocking to avoid striking the net. Our V6+ and V8+ units allow blockers to train with correct jumping form with training resistance applied to both the legs and hands for maximum vertical jump development on the court of play.
24) Upper Torso - Rotation with Stability Ball
Handle
grips attached to the top side cords along with a stability ball allow
core training movements in association with rotational exercises with
the upper body .
25) Military Press with Stability Ball
A standard military press may also be performed utilizing the stability ball.
26) Level
7 Hip Flexor & Arm Drive Training
The V8+ has the unique advantage of being able to attach 8 resistance bands simultaneously to the athlete. Clicking on the photo to the left will show you how the hip flexors, calves, glutes and quadriceps can be loaded simultaneously while running in place.
27) Training Athletes with Greater
Strength Diversity
The
V8+ has two sets of top side bands (one set with an upper level resistance
range and one set with a lower level resistance range). The animation
on the right shows how a male (facing right) would attach the red top
side resistance bands to his hands while a female (facing left) with
less upper body strength would attach the white bands to her hands while
performing advanced jump training. This case represents a situation
where the top side red band settable resistance range is from 7 to 30
lbs while the top side white band settable resistance range is from 4
to 20 lbs. If you are a professional trainer the V8+ will allow
you to use the system with athletes of all ages.
Call Today to Speak with Representative and Learn How VertiMax will Take Your Game to the Next Level! Toll Free (800) 699-5867