Soccer Conditioning Drills

Are you serious about your vertical leap training?

Correct training to increase your vertical jump is very COUNTER INTUITIVE.

The vertical jump is an explosive act caused by the sudden contraction of fast twitch muscle fibers.  Because of this, training to improve jumping should be “anaerobic.”  Too many athletes are training in a way that that is mostly “aerobic”.

How is training different for the two?

Athletes looking to improve have been told that running cross country would increase their vertical. That is big mistake. Running long distances like that can make your vertical leap to plummet.

Sprinting, like jumping is a more anerobic event.  Do you see [a sprinter running the 2 mile run as part of their training for sprinting? NEVER! Then why so often do vertical leap programs have us PACING ourselves during our vertical leap training workouts?

NEVER NEVER NEVER PACE YOURSELF FOR] TRAINING YOUR VERTICAL JUMP!

We have all seen it before. Athletes “running the stairs” or dog tired from doing speed ladder drills. Or maybe get done jumping rope for 20 minutes and you are worn out.. you are going to say to yourself, “Now that was a hard workout, surely that will increase my vertical.”

This is not explosive training, so they are NOT going to see results in explosive moves. I guarantee you, they will be disappointed. You have to train for explosion and not endurance to increase your vertical leap.

“Explosive” training will not feel right at first.  You won’t get the same burn as training aerobically.  In some ways training explosion is easier, although it requires a good deal more focus and short term effort.

99% of all athletes [that follow these suggestions incredibly just by decreasing repetition and increasing intensity.

Doesn’t doing less to get better results sound like a winning combination?

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

People involved in athletics, especially basketball, football, volleyball, and soccer, are frequently interested in finding a way to increase their vertical jump. There are many drills and programs available that are specifically designed for improving a person’s jumping ability. Before proceeding with any of these programs though, you should at least be in fair overall physical shape. Here we list a few exercises that someone could start with before starting a vertical leap program. These will help get you started.

Warm Ups
Before starting any exercises, you need to warm up your muscles. 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 beginning your exercises. Warming up prior to doing exercises helps you develop muscle fibers that are used during the jumping process.

Skipping Rope
Jumping rope is an exercise that should not be overlooked, as it will contribute to improving the strength of your legs. It also helps maintain excellent cardiovascular condition. Do this exercise for 15 to 30 minutes regularly.

Knee Raises
Grab an overhead bar securely, with your arms about shoulder-width apart. 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 while doing this. Hold this position for a few seconds, before lowering your legs back down. Repeat this 5 times.

Knee Bends
One of the best exercises to improve 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. Squat, in a slow motion, to the maximum possible extent. Repeat this process 20 times.

Toe Touches
Stand upright. Bend at the waist while keeping your legs straight. Continue bending down as far as you can go and try to touch your toes with your fingers. Sustain this position for a couple seconds. This exercise should be done slowly and do not “bounce” while trying to reach your toes. Repeat this thirty times.

Sit-Ups
Sit-ups will help improve your vertical jump. Begin with with your back against the floor, with your legs bent at the knees, and your feet flat on the floor. Place you hands behind your head. Now, lift the shoulders from the floor, in a slow motion. Continue to bring your body to an upright position. Try to not “pull” on the back of 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 consider a vertical jump training program. Check out these Vertical Jump Program Reviews to check which are rated the best and to find more information on Improving Your Vertical Jump.