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There is no better way to commemorate your favorite player or team than this quality collectible. This Officially Licensed 8x10 Photo has been double matted with acid free mats - white outside, black inside. Item is then framed in a high quality black wood molding. Photo is protected by high strength premium clear glass. Approximate finished framed size is 12 1/4 inches by 15 1/2 inches. Each frame is inspected individually for defects then bubble wrapped for protection.

If your looking for new ways to jump higher for basketball then you should find this information useful. I am about to give you a simple little plan that should have you jumping higher in no time.

First thing you want to do is make sure that you stretch before doing any of these exercises. It has already been proven that stretching can actually make your muscles heal better after a workout. So this is not just about stretching so you do not pull a muscle, its about stretching for that and to build your muscles stronger quicker.

Next you will want to do a combo of calf exercises twice a day for at least 2 weeks. There are many ways to jump higher for basketball but these two exercises are some of the best for fast results. First you need to do at least 30 calf raises per day. You might want to try and add some weight to this, so where a book bag with say 50 pounds in it to get better results.

If you are already doing calf raises then you should simply double what you are already doing and add some weight to it. This will help build your calf muscles stronger for sure over time.

Now the next exercise is pretty simple but works better than the calf raises for many people, its an exercise where you walk around on your tip toes for at least 15-30 minutes a day. You should also walk backwards on your tip toes for at least 5 minutes a day also. I know this sounds a bit crazy, but this works well actually. So now that you know of some ways to jump higher for basketball you have nothing to do but get started! Good luck!

John is a self proclaimed Vertical Jump Expert. You can see more vertical jump exercises and get the Luke Lowerey Vertical Project and learn the ways to jump higher for basketball

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You may be reading this article because your small business needs to attract and retain quality employees and you are considering offering some perks. You may already understand that good benefits are just as important as decent wages to support your applicant flow, land good candidates, and retain staff.

So how do you get started? Decide what direction you think will most appeal to your employees. Think like a parent: What programs are you interested in offering for their security and welfare? Who are you looking to attract? Answer those questions and then plan, plan, plan. Your time planning will lead to measurable goals over time and keep you out of trouble.

Start slow and maximize the perceived kindness of "the company." Always implement changes at a manageable pace. This will give you time to adjust your budget and ensure that you have parallel goals with your employees. If the benefits program you implement begins harming profitability you will need time to turn things around before you get in over your head.

In the beginning it could be as simple as focusing on your environment. A fun place to work is tops for most job seekers. Having a good time at work can be of greater interest than top pay in today's labor market. Most people would be satisfied even making a little less per hour if they enjoyed their job more. Try allowing space on your work site for a pool table, ping pong table, basketball hoop, etc. Giving employees time off during the day to blow off a little steam is another simple way to offer something and keep expenses low. Give your workers breaks on company pay for an extra 15 minutes a day (these breaks would be in addition to the regular time off required by law). Allow them to play miniature golf around the office or play Pictionary in the board room. These "games" can build a fun team atmosphere and they don't cost much.

Don't stop there! Today's workforce will want more. Benefits are a significant portion of my total compensation as a manager. I work in a fun environment, but many of my own employees take the company benefits programs for granted. We have some great perks as well. In reality, they may not understand all the company benefits that are offered. So be prepared to explain what you do provide. Employees may whine "ABC business down the street is starting new hires at $1.29 more per hour... How come I don't make that?" At the same time, they may have benefits with a net worth far greater than what the other company may be offering. Your pitch: "We give you more in the form of healthcare, vacation, sick pay, disability insurance, and peace of mind. We won't be closed in a year."

As the owner of a small business, don't think because it is not on their mind, or they are not bringing it up, it can be ignored. You should be chatting about the programs with your employees. Remember it is all in the presentation. Be prepared to list every perk, benefit, or alternative benefits program offered when a job candidate inquires.

Once you're ready to ramp up and offer a more costly program: profit sharing, tuition assistance, or health benefits, set your goals and then get an expert involved. Again planning is critical before you enter in this arena. There are laws that may apply as well as significant barriers to entry involved in starting one of these programs. That being said, many providers of healthcare and investment planners will help model a plan tailored for your unique business. They can offer solutions to get you started, once you know your goals.

The key to an effective benefits program is to know your people. What would they really appreciate? Focus on what will provide you the best bang for your buck. Often it is the smallest things and least expensive things, like more time off with their family that will win them over.

Visit http://www.manageup.net a web site dedicated to organizational leadership.

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Have you seen Rudy Gay's dunk over Louis Scola and Dikembe Mutombo? This dunk wasn't human! Now what about his facial on Yi Jianlian during the summer league?

Ok, we all know the 21-year old Memphis Grizzly can jump.

But what was his best dunk in his own opinion?

"The best dunk I ever had in a game happened when I was in college and we played UMass and we were going on a run. We were probably up maybe two points at the time. So, I got a steal and I went down and did a windmill and after that we started killing them. It was done after that. They called a timeout. The game was over." - Rudy Gay

What about Gay's first dunk ever?

"I remember my first dunk. I was in the seventh grade, it was AAU and I got a steal and my teammates wanted me to get a dunk. They knew I was practicing trying to get it. So, I was guarding the point guard and stole the ball, threw the ball to my teammate and we had a fast break. He threw the ball ahead, I caught up to it and dunked it. It felt great, but the funny thing about it was I got another steal and I tried to do the same thing, but my leg gave out and I couldn't dunk it. Same game, next possession, I almost fell. " - Rudy Gay

Actually, the last sentence of the quote reminds me of Gay's performance in this years NBA Slam Dunk Contest (2008, Gay was eliminated in the first round and Dwight Howard won the contest). Rudy can definitely do better!

In case you didn't know: the 6'9'' Small Forward has a 40.5 inch vertical and claims to be able to dunk on a 12-feet-rim! It's too bad the NBA didn't allow to raise the rim that high in the Dunk Contest.

Now talking about a 40+ vertical, how can you increase your vertical jump?

Everybody knows about calf raises, lunges and the jump rope.

But how about simple squat jumps?

It's actually one of most effective exercises to improve your vertical jump! But you have to do them right:

1) Normal squat position.

2) Go down so that your thighs are parallel to the ground.

3) Explode into the air as high as possible.

4) When you land, go down quickly into the parallel squat position. Hold this position for one second and repeat for the required number of repetitions.

You can also vary this exercise: try to jump back in the air as soon as you land (8 reps.)

personal trainer

Of course, those tips are just the beginning, for more details and if you seriously want to increase your vertical, I highly recommend you to visit "Go Up Strong":

http://www.howtodunk.org

p.s. Rudy Gay's body fat percentage: 5.7 %!

You want to reduce your body fat? Start running regularly and completely cut the fatty food (no donuts, cakes, ice-cream, burgers!). You will lose weight and that will help you to jump higher because every extra pound is unnecessary weight you have to get up in the air. Even Michael Jordan had a stiff fitness workout just to avoid the extra pounds.

p.p.s. Now what was Rudy Gay's best dunk ever in your opinion?

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Well, believe it or not, it is still very possible for you to be able to increase your vertical leap and posterize the guy guarding you and the system is call the vertical project. Once again, if you are like me in any way, then you are extremely skeptical especially when it comes to someone telling you that you can do something, like dunking a basketball, that you have never done or even come close to.

The fact of the matter is that it is very possible if you have the determination and desire to want to play above the rim with the big boys on the basketball court. There are a lot and I mean a lot of increasing your vertical leap systems out there that try and convince you to use their system, their product or their special magical drink that will get you dunking in no time (which I think is hilarious, like a drink is going to make you jump higher), but the fact of the matter is that is all on you.

You have to be the person that is willing to put in the time and effort, you have to be the person that is willing to try a different and most likely harder workout routine to increase your vertical, but all these other systems act like all you have to do is sit back, relax and drink a miracle, but that is not the case and you will see that instantly when you check out The Vertical Project Review that I have done on my blog that breaks down the best workout routine to increase you vertical jump by at least 6 inches in 60 days of training, now that's real!

If you want to improve your vertical leap and start playing with the big boys above the rim, check out my blog The Vertical Project Review with the latest free tips about learning how to jump higher and being the best basketball player you can be.

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Offense Motion quick hitters

Coach Larson Perkins does a wonderful job on this great dvd. This dvd has over 80 plays in scoring in transition. Other topics covered are : types of transitions, baseline plays, post plays, ball screen plays, plays against zone defense, points of emphasis. What a must have video for any coach.

Weve spoke before about the importance of strength and explosiveness and weve mentioned the first key portion of a good vertical jump program is power. One old school exercise we love for developing power are RDLs.

Rdls are Romanian deadlifts, they were made famous by of course the mid easterners that were performing this unique exercise for their time. Its basically a form of a deadlift that trains the most overlooked athletic musculature in the body. Your hips (specifically hip extensors/hip flexors). You take a straight bar and beginnners should start without using any weight. Hold the bar at arms length then while keeping your back tight and straight you allow the weight to slowly descend down your legs and your butt should move back slightly with your head looking straight forward.

Literally, it is easiest to allow the weight to slide down your pant legs obviously controlling the weight as you go. And as you descend, your butt should move back ever so slightly and you should feel a stretch in your hamstrings. In fact, I find its easier to learn this exercise if you visualize it as a hamstring stretch with no lower back movement. Most people will find that they can safely bring the bar down to around knee level before their lower back begins to straighten. Understand, this is not a lower back movement you should not be using your back at all, you will feel the stretch in your hamstrings then your movement is that pelvic hip thrust forward and the flexion of your glutes.

Really force yourself to thrust and power forward through the lift and concentrate on flexing your glutes at the end of the rep and hold them tight. Ladies, really there is no better movement out there to tighten and strengthen your glutes. And for the average male, this is the perfect exercise to actually develop a athletic posterior chain. Which we have spoke so much about before, the average athlete just never develops these muscles and this I have found to be one of the best exercises available. Note it is most important to start with a lite weight and wear a weight belt until you understand the exercise. Good luck with this one, well have more on this topic and specifics of reps/weight etc. Youll love this exercise

Author is from http://recruitcity.com

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