Exercises To Improve Your Vertical Jump
There are many exercises you can use to help you jump higher. Here are a few that you can use as general "get in shape" exercises before starting you actual vertical jump training program.
Warm Ups
Prior to beginning the exercises, you should warm your muscles up. Begin by jogging around for ten minutes or run up and down the stairs for a while. It is also a sound idea to stretch your muscles prior to starting your exercises. Warming up before exercising helps you develop muscle fibers that are used during the jumping process.
Skipping Rope
Jumping rope is an exercise that is often overlooked, and shouldn't be, as it will contribute to increasing the strength of your legs. It also helps maintain excellent overall physical condition. Perform this exercise for 15 to 30 minutes regularly.
Knee Raises
Grab an overhead bar firmly, with your arms about shoulder-width apart. Hang from the overhead bar, with your arms fully extended and knees slightly bent. Hold this position and slowly pull your knees up to your chest. Squeeze your stomach muscles as you do this. Hold this position for several seconds, before lowering your legs towards the floor. Repeat this exercise five times.
Knee Bends
One of the top exercises to improve your leg strength is with knee bends (also refered to as squats). Stand upright - straight, with chest out and with your back straight. Now, bend your knees slowly, keeping the back straight. Crouch, in a slow action, as far down as possible. Repeat this exercise 20 times.
Toe Touches
Stand straight. Bend at the waist while keeping your knees locked. Continue bending down as far as you can go to touch your toes with your fingers. Sustain this position for a few seconds. Make sure you do this exercise slowly and avoid "bouncing" while trying to touch your toes. Repeat this thirty 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, curl your shoulders from the floor, in a slow movement. Continue to sit up. Do not "pull" on your neck with your hands. Concentrate on making your stomach do the work. Exercises for your waist area are critical for all physical activity as it is the "core" area of your body. Repeat this exercise 10-20 times.
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