ANYONE can increase their vertical leap 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 certain exercise routines, as this changes from person to person. Giving you a list of exercises just doesn’t cut it if you want real hops…you NEED a sequence based on exercises for your given body type, concentrating on your weaknesses. These exercises should cycle from Strength to Explosiveness to Plyometrics.
Fundamental Steps To Get Started
1. Assess your existing strength and your level of experience with earlier methods of training. The best way to get gains is to construct a totally new strength foundation. After this start utilizing an explosion phase. This will result in even more inches.
2. Do Lifts. Entire body strength is the key for such an athlete and there is no superior exercise than the full back squat. This gives you progressive increases on spinal loading, which, in turn, stabilizes you under tension, and in addition improves 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. Remember to work often overlooked muscles at 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 secure and effective style. Undergo 3-5 week strength cycles for both lower and upper body. Done correctly, perceptible gains of 5+% on each lift ought to be seen weekly. Following this, you will start to envision how your jump is guaranteed to increase.
5. Correctly use explosive and plyometric training as well as your strength training. These are your “field workouts” and are completed prior to your weight exercises. That is, on Day 1 you begin by using a series 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 gradually switched to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyos.
6. Emphasis on the heavier weights should fade as you progress through the phases.
7. Visualization is important – imagine yourself exploding upwards. Picture yourself with large leg muscles that are tightened like springs, set to blast you up into the air. Say to yourself “I feel myself getting more strong and much lighter.” After that jump again. You ought to observe a noticeable improvement in your vertical jump. (Sports psychologists have long documented the helpfulness of “mental practice” in improving one’s performance in sports.)
To get the most out of your vertical jumping exercises, you should think about a vertical jump training program. To get more information on Improving Your Vertical Jump, check out these Vertical Jump Program Reviews to find out which are rated the best.
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