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How You Can Jump Higher
ANYONE can improve their vertical leap and learn how to jump higher!
The key to increasing you vertical jump is learning the role your body type plays. Age, sex, race e.t.c., do not play as important a role. You need to do an assessment of your own individual response to certain exercise routines, as this varies from one person to another. Just assigning you exercises simply doesn't cut it if you want to really jump higher...you NEED a cycle based on exercises for your given body type, concentrating on your weaknesses. These exercises should cycle from Strength to Explosiveness to Plyometrics.
Fundamental Steps To Get Started
1. Assess your current level of fitness and your expertise with prior methods of working out. The most effective way to get gains is to construct a totally new strength foundation. Then start performing an explosion phase. This will result in even more inches.
2. Practice Lifts. Entire body conditioning is an important factor for such an athlete and there is no better exercise than the full back squat. This provides progressive increases on spinal loading, which , in turn, stabilizes you under tension, and additionally increases stretch-response of both hamstrings and hip muscles.
3. Make the squat the core exercise of your lower body workouts. 6-8 quality lifts gets the best strength developments and vertical carryover. On the days of your upper body workouts, the philosophy is the same, with the core exercises being bench press, overhead press variations, pull-ups and dips. Bear in mind the overlooked muscles towards the end of your workout - muscles such as hip flexors, the shins , transverse abdominals e.t.c.
4. Make sure to use a lifting technique in a safe and effective manner. Undergo 3-5 week strength phases for both lower and upper body. Done properly, visible gains of 5+% on each lift should be seen weekly. Following this, you will start to envision how your jump is bound to increase.
5. Correctly use explosive and plyometric training as well as your strength training. These are your "field workouts" and are completed ahead of your weight exercises. E.g., on Day 1 you begin by using a sequence of tempo runs, sprints and low-intensity plyometrics (after the proper warm-up of course). By the time Phase 3 comes around, this will have slowly lessened to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyometrics.
6. Concentration on the heavier weights will decrease as you progress through the phases.
7. Visualization is important - imagine yourself exploding upwards. Visualize yourself with large leg muscles that are tightened like springs, ready to blast you up into the air. Say to yourself "I feel myself getting more strong and much lighter." Then jump again. You should notice a marked |increase in your vertical jump. (Sports psychologists have long recognized the helpfulness of "mental practice" in improving athletic performance.)
Exercises To Improve Your Vertical Jump
People playing sports, especially basketball, football, soccer, and volleyball, are most often interested in a way to increase their vertical leap. There are many exercises and programs available that are geared toward this. Here we review a few exercises that you could start with before undertaking a training program.
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