ANYBODY can improve their vertical jump and learn how to jump higher!
The key to increasing you vertical jump is learning how your body type affects this. Age, sex, race e.t.c., are not as important as most people think. You need to do an assessment of your own individual response to certain exercise routines, as this varies from one person to another. Just assigning you a list of exercises simply doesn’t cut it if you want real hops…you NEED a cycle based on exercises for your given body type, concentrated on your weaknesses. This group of exercises ought to cycle from Strength to Explosiveness to Plyometrics.
Basic Steps To Get Started
1. Assess your existing level of fitness and your level of experience with earlier methods of training. The most effective way to get gains is to build a brand new strength foundation. After this start performing an explosion phase. This will result in even more inches.
2. Practice Lifts. Total body conditioning is a key factor for such an athlete and there is no superior exercise than the full back squat. This gives you progressive increases on spinal loading, which provides stabilization under tension, and as well increases stretch-response of both hamstrings and hip muscles.
3. Root the squat centrally within the majority of your lower body workouts. 6-8 quality 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. Keep in mind 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 safe and effective manner. Undergo 3-5 week strength cycles for both lower and upper body. Done in the proper manner, you ought to see gains of 5% each week. Following this, you will be able to see how your jump is bound to increase.
5. Correctly utilize 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 slowly lessened to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyometrics.
6. Emphasis on the heavier weights should fade as you progress through the phases.
7. Visualization is important – imagine yourself exploding upwards. Visualize yourself with large leg muscles that are coiled 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 once more. You should notice a marked increase in your vertical jump. (Sports psychologists have long recognized 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 find more information on Improving Your Vertical Jump, check out these Vertical Jump Program Reviews to see which are rated the best.
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