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Donovan Mitchell surprised most basketball fans when he won the NBA dunk contest in 2018, but fans who saw Mitchell play at Louisville knew about his above-the-rim game.  Enjoy some of "Spida's" most impressive high-flying slams courtesy of the ACC Digital Network. 

More Information On The Jump Manual By: James Redder The Jump Manual, from the development of jump trainer Jacob Hiller, is the latest comprehensive program that aims to present increased vertical explosion through strength and quickness. Jacob Hiller is very confident to assert that some coaches fail to emphasize the importance of other physical aspects in the training for vertical jumping. This manual guarantees that your jump will have at least 10 inches improvement and if not, Jacob promises to return your money back twice as much. Included in the Jump Manual is the emphasis on the nutritional value that is very essential in nurturing the body for the strength during training and performances. Jump Manual is complete with all the instructions including the 9 different facets in vertical jumping that you need as an athlete to improve your overall jumping performances, unlike with other coaches who fail to teach their program as a whole. No doubt, the Jump Manual has all the information about the training and as you do the training, it can improve your jumping performance and increase your vertical explosion. Whatever sports you are engaged or whatever range of jump you can do now, you will surely get an extreme increase in your level within weeks of training and your performance will be far better than before. Pros/In favor of Jump Manual * The Jump Manual makes use of important principles and practices during the training and Jacob Hiller supports the importance of background information and physical application in the creation of a monster vertical. * Jump Manual challenges every athlete to try the program and see for themselves how it can change their capacity, performance, and strength. He is confident that this program has all the essential trainings that an athlete needs that he even offer a double money back guarantee if it fails to improve you. * Some programs target only one, two, or three aspects of training, but the Jump Manual is the only program that targets all nine variable aspects of training for vertical jump explosion and quickness. This manual emphasizes that the cumulative effects of improving all the aspects of the training will result to increase in level within a twelve week period. * Jump Manual also provides important nutritional advice and explains the 9 variables (including flexibility, balance, form, and more) affect your explosion potential and your ability to jump. * Along with the Jump Manual, athletes who will acquire it will also get direct access to the site's The Jumpers Forum which is a special meeting place of other athletes who acquired and had been using the manual already. Even Hiller himself joins the forum and give one-on-one coaching service to some who needs his help. Cons/Against * The only requirement of the Jump Manual is the wholehearted dedication of the athlete to stick to the principles and to follow the program completely to become successful in getting the right results. Are you ready to do more then just read about increasing your vertical? Click Here to visit the Review Of The Jump Manual website. Make up for lost time by Clicking Here to get good information on How To Dunk.

BBcom Featuring: Resistance Band Glutes Warm-Up | Stephanie Sanzo

If you focus on training your glutes, you'll get a whole body's worth of benefits! These glute activation exercises are the best way to warm-up for your next glute workout.

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 | Lying Side Clam Shell
| these are great movements for strengthening the medial glute. The medial glute lies on the upper, outer portion of your rump. It's an essential for performing full-body exercises with sound technique, so it's a good idea to spend some time strengthening them. To perform the clam shell, lie on your side with your knees bent and your feet together. Open your top knee away from your bottom knee. Try your best to focus on using those glute muscles to move your leg. Hip abductions are similar except your legs will be extended. Lift your top leg as high as you can. Like the clam shell, try not to move any other part of your body or shift position. Focus solely on using your glute to move your leg.

| Donkey Kick-Backs
| Donkey kicks strengthen your lower back and glutes. The upward-driving kicks, performed from a hands and knees position, target your glutes, but also work your hamstrings, hips and core. The weight of your legs provide resistance to strengthen these muscles as you push up against the downward force of gravity.

| Hip Thrust | Hip thrusts are a great movement if you're in the market for a firmer behind. Sure it's a little awkward doing these in the gym, but the burn you'll feel in your glutes will make you forget everyone else.

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FIVE BENEFITS OF HIP THRUSTS

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Your glutes are the largest muscle group in your body. That means they play a role in pretty much every physical thing you do. The glutes are designed to extend the hip or pull the leg behind the body, so naturally, weak glutes are associated with tight hip flexors, sore knees and poor movement mechanics. In addition, if your glutes are underdeveloped, your speed, power and strength are all compromised.

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Exercises like squats and leg presses may improve overall leg strength, but they are not the ideal exercise to strengthen the glutes because they don’t maximize hip extension. Hip thrusts, on the other hand, do exactly that. This exercise isolates and fully engages the glutes. And the stronger your glutes are, the stronger you’ll be as an overall athlete.

HERE ARE FIVE BENEFITS OF HIP THRUSTS:

1. Improve other lower-body lifts, like squats and deadlifts
2. Improve stability throughout your hips and core
3. Increase your power, enhancing performance in athlete activities
4. Increase speed
5. Increase your vertical jump

The reason hip thrusts are so good at targeting your glutes is that your knees remain bent throughout the exercise. When the knees are bent, and the hips are extending, the hamstring muscles are inactive, which leaves most of the work to the glutes.

HOW TO DO HIP THRUSTS:

Start by sitting on the floor with your legs extended. Lean your back against a padded bench with a weight plate or barbell across your hips. Use a pad or a towel if the position is uncomfortable but know that slight bruising is normal with heavy weight.

Next, bend your knees and plant your feet flat on the floor, about hip-distance apart. Press your back into the bench, with the edge of the pad right below you shoulder blades, and press through your feet. Keep your core tight as you squeeze your glutes to extend your hips. At the top of the movement, your knees should be bent at 90-degree angles and your hips should be extended so that your body forms a flat tabletop. To reverse the movement, slowly lower your butt back to the floor.

All readers are advised to consult their physician before beginning any exercise and nutrition program. BPI Sports and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content.