How You Can Leap Higher
ANYONE can improve 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, sex, race e.t.c., are not as important as most people think. You need to assess your own individual response to training, as this varies from person to person. Just assigning you exercises simply doesn't cut it if you want real hops...you NEED a cycle based on exercises for your given body type, aimed at your weaknesses. These exercises should cycle from Strength to Explosiveness to Plyometrics.
Some Important Steps To Get You Started
1. Assess your present strength and your level of experience with prior types of training. The most effective way to experience gains is to construct a totally new strength foundation. Then start performing an explosion phase. This will result in further inches.
2. Do Lifts. Complete body strength is an important factor 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 increases stretch-response of hip muscles and hamstrings.
3. The squat should be the main exercise of your lower body workouts. 6-8 decent lifts gets the best strength developments 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. Keep in mind 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 secure and efficient way. Undergo 3-5 week strength phases for upper and lower body. Done correctly, perceptible gains of 5+% on each lift should 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 begin by using a sequence of tempo runs, sprints and low-intensity plyometrics (after the proper warm-up of course). By the time Phase 3 comes around, this will have steadily switched to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyometrics.
6. Emphasis on the heavier weights will decrease as you move forward through the phases.
7. Visualize by closing your eyes, imagining yourself exploding upwards. Visualize yourself with big leg muscles that are coiled like springs, prepared to blast you up into the air. Say to yourself "I feel myself getting more strong and much lighter." After that jump another time. You should observe a noticeable |increase in your vertical jump. (Sports psychologists have long documented the helpfulness of "mental practice" in improving athletic performance.)
Exercises To Improve Your Vertical Jump
People playing sports, especially basketball, football, soccer, and volleyball, are most often interested in a way to increase their vertical leap. There are many exercises and programs available that are geared toward this. Here we review a few exercises that you could start with before undertaking a training program.
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