ANYONE can increase 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, gender, race e.t.c., are not as important as most people think. You need to do an assessment of your body’s individual response to certain exercise routines, as this varies from one person to another. 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, aiming at your weaknesses. These exercises ought to cycle from Strength to Explosiveness to Plyometrics.
Some Basic Steps To Get You Started
1. Assess your existing strength and your level of experience with previous methods of exercise. The best way to experience gains is to construct a brand new strength foundation. After this start performing an explosion segment. This will result in even more inches.
2. Perform Lifts. Total body conditioning is the key for such an athlete and there is no better 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 improvements and vertical carryover. On the days of your upper body workouts, use the same philosophy, with the central exercises being bench press, overhead press variations, pull-ups and dips. Bear in mind the overlooked muscles towards the end of the 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 efficient way. Undergo 3-5 week strength phases for upper and lower body. Done properly, visible gains of 5+% on each lift ought to be seen weekly. Following this, you will start to envision how your jump is bound to increase.
5. Correctly use explosive and plyometric training as well as your strength training. These are your “field workouts” and are completed ahead of your weight exercises. That is, on Day 1 you begin by using a series of tempo runs, sprints and low-intensity plyometrics (after a dynamic warm-up of course). By the time Phase 3 comes about, this will have gradually lessened to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyometrics.
6. Emphasis on the heavier weights should fade as you advance 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 powerful and much lighter.” Then jump once more. You should notice a marked increase in your vertical jump. (Sports psychologists have long documented the usefulness of “mental practice” in increasing athletic performance.)
To get the most out of your vertical jumping exercises, you ought to think about a vertical jump training program. To find more information on How To Jump Higher, check out these Vertical Jump Program Reviews to see which are rated the best.
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