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, gender, race e.t.c., are not the deciding factors. You need to do an assessment of your own individual reaction to certain exercise routines, as this varies from one person to another. Giving you exercises simply doesn’t cut it if you want to really jump higher…you NEED a sequence based on exercises for your given body type, concentrated on your weaknesses. These exercises ought to sequence from Strength to Explosiveness to Plyometrics.
Some Basic Steps To Get You Started
1. Assess your present level of fitness and your level of experience with earlier methods of working out. The most effective way to get gains is to build a totally new strength platform. After this start performing an explosion segment. This will result in further inches.
2. Practice Lifts. Total body strength is the key for such an athlete and there is no superior exercise than the full back squat. This provides you with progressive increases on spinal loading, which, in turn, stabilizes you under tension, and in addition improves stretch-response of both hamstrings and hip muscles.
3. The squat should be the main exercise of your lower body workouts. 6-8 quality lifts gets the best strength improvements and vertical carryover. For the upper body days, use the same philosophy, with the core exercises being bench press, overhead press variations, pull-ups and dips. Remember the overlooked muscles towards the end of your workout – muscles such as hip flexors, the shins , transverse abdominals e.t.c.
4. Ensure that you use a lifting technique in a safe and effective manner. Undergo 3-5 week strength phases for upper and lower body. Done properly, observable gains of 5+% on each lift ought to be seen weekly. Following this, you will start to envision how your jump is guaranteed to increase.
5. Properly utilize explosive and plyometric training as well as your strength training. These are your “field workouts” and are finished pre-weights. That is, on Day 1 you start by engaging in a sequence of tempo runs, sprints and low-intensity plyos (after the proper warm-up of course). By the time Phase 3 comes around, this will have gradually lessened to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyometrics.
6. Concentration on the heavier weights should fade as you proceed through the phases.
7. Visualization is important – imagine yourself exploding upwards. Picture yourself with big leg muscles that are tightened like springs, set to blast you up into the air. Say to yourself “I feel myself getting more powerful and much lighter.” Then jump again. You ought to notice a marked increase in your vertical leap. (Sports psychologists have long recognized the effectiveness of “mental practice” in improving athletic performance.)
To get the most out of your vertical jumping exercises, you must think about a vertical jump training program. To find more information on How To Jump Higher, check out these Vertical Jump Program Reviews to see which are rated the best.
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