People involved in sports, in particular basketball, football, volleyball, and soccer, are often interested in finding a way to improve their vertical jump. There are many exercises and programs existing that are specifically intended for improving a person’s jumping ability. Before starting any of these programs though, an athlete should at least be in fair overall physical condition. Here we go over a few exercises that someone could start with before undertaking a vertical leap program. These will help get you started.
Warm Ups
Prior to beginning the exercises, you should warm your muscles up. Try jogging around for ten minutes or run up and down s few sets of stairs. It is also a good idea to stretch your muscles prior to exercising. Warming up prior to exercising helps you develop muscle fibers that are utilized for jumping.
Skipping Rope
Skipping rope is an exercise that is often overlooked, and shouldn’t be, as it can contribute to increasing the strength of your legs. It also promotes maintaining excellent cardiovascular condition. Do this exercise for fifteen to thirty minutes on a regular basis.
Knee Raises
Hold an overhead bar securely, with your arms straight overhead. Hang from the overhead bar, with your arms fully extended and knees bent slightly. Holding this position, slowly pull your knees towards your chest. Concentrate on contracting your stomach muscles during this process. Hold this position for several seconds, before lowering your legs towards the floor. Repeat the process 5 times.
Knee Bends
One of the best ways to increase your leg strength is with knee bends (also called squats). Stand in an upright position – straight, with chest out and keeping your back tight. Now, bend your knees slowly, keeping the back straight. Crouch, in a slow motion, as far down as possible. Repeat this process 20 times.
Toe Touches
Stand upright. Bend from the waist while keeping your legs straight. Continue bending down as far as you can go while trying to touch your toes with your fingers. Maintain this position for a couple seconds. Do this exercise slowly and do not “bounce” while trying to reach your toes. Repeat this 30 times.
Sit-Ups
Sit-ups will help improve your vertical jump. Begin this exercise laying with your back flat on the floor, with your knees bent, and your feet flat on the floor. Place you hands behind your head. Now, lift your shoulders from the floor, in a slow movement. Continue to sit up. Try to not “pull” on your head with your hands. Concentrate on making your stomach do the work. Exercises for your waist are important for all physical activity as your ultimate all around strength and flexibility start here. Repeat this exercise 10-20 times.
To get the most out of your vertical jumping exercises, you must think about a vertical jump training program. Check out these Vertical Jump Program Reviews to check which are rated the best and to get more information on Improving Your Vertical Jump.
Tags: how to jump higher, improve vertical jump, increase vertical jump, jumping exercises