ANYBODY can improve their vertical leap and learn how to jump higher!
The key to jumping higher is understanding the role your body type plays. Age, gender, race e.t.c., do not play as important a role. You need to do an assessment of your body’s individual reaction to certain exercise routines, as this varies from person to person. Just assigning you 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, concentrated on your weaknesses. These exercises should sequence from Strength to Explosiveness to Plyometrics.
Some Crucial Steps To Get You Started
1. Assess your present level of fitness and your expertise with prior methods of exercise. The best way to experience gains is to build a totally new strength platform. After this start utilizing an explosion segment. This will result in further inches.
2. Practice Lifts. Entire body conditioning is the key for such an athlete and there is no better exercise than the full back squat. This provides you with progressive increases on spinal loading, which, in turn, stabilizes you under tension, and also improves stretch-response of both hamstrings and hip muscles.
3. Root the squat centrally within most of your lower body workouts. 6-8 quality lifts gets the best strength developments and vertical carryover. For the upper body days, the philosophy is the same, with the central 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 way. Undergo 3-5 week strength phases for upper and lower body. Done properly, you should see gains of 5% each week. Following this, you will be able to see 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 finished pre-weights. E.g., 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 steadily lessened to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyometrics.
6. Emphasis on the heavier weights should fade as you proceed through the phases.
7. Visualization is important – imagine yourself exploding upwards. Visualize yourself with large leg muscles that are coiled like springs, set to blast you up into the air. Say to yourself “I feel myself getting more powerful and much lighter.” After that jump another time. You ought to observe a noticeable increase in your vertical jump. (Sports psychologists have long recognized the usefulness of “mental practice” in improving athletic performance.)
To get the most out of your vertical jumping exercises, you should think about a vertical jump training program. To get 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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