Rec and Sports

Learn How You Can Leap Higher

ANYONE can increase their vertical jump 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 as important as most people think. You need to assess your body’s individual response to training, as this changes from one person to another. Giving you a list of exercises just doesn’t cut it if you want to really jump higher…you NEED a sequence based on exercises for your given body type, aiming at your weaknesses. These exercises ought to sequence from Strength to Explosiveness to Plyometrics.

Fundamental Steps To Get Started

1. Assess your present level of fitness and your level of experience with prior types of exercise. The most effective way to get gains is to construct a totally new strength foundation. After this start utilizing an explosion segment. This will result in even more inches.

2. Perform Lifts. Total body conditioning 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 provides stabilization under tension, and as well increases stretch-response of hip muscles and hamstrings.

3. Make the squat the core exercise of your lower body workouts. 6-8 decent lifts gets the best strength developments and vertical carryover. On the days of your upper body workouts, 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 the workout – muscles such as hip flexors, the shins , transverse abdominals e.t.c.

4. Ensure that you use a lifting technique in a secure and efficient way. Undergo 3-5 week strength phases for upper and lower body. Done in the proper manner, you should see gains of 5% each week. Following this, you will be able to see 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 before your weight exercises. E.g., on Day 1 you start by engaging in a sequence of tempo runs, sprints and low-intensity plyos (after a dynamic warm-up of course). By the time Phase 3 comes about, 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 progress through the phases.

7. Visualization is important – imagine yourself exploding upwards. Picture yourself with big leg muscles that are tightened like springs, ready to propel you higher. Say to yourself “I feel myself getting more strong and much lighter.” After that jump once more. You ought to observe a noticeable increase in your vertical jump. (Sports psychologists have long documented the helpfulness of “mental practice” in increasing one’s performance in sports.)

To get the most out of your vertical jumping exercises, you ought to consider a vertical jump training program. To get more information on Improving Your Vertical Jump, check out these Vertical Jump Program Reviews to find out which are rated the best.