People involved in athletics, in particular basketball, football, soccer, and volleyball, are often interested in finding ways to improve their vertical leap. There are many drills and programs existing that are specifically designed for improving a person’s jumping ability. Before proceeding with any of these programs though, you ought to at least be in fair overall physical condition. Here we go over a few exercises that you could start with before undertaking a vertical leap program. These will help get you started.
Warm Ups
Before beginning the exercises, you should warm your muscles up. Jog around for ten minutes or run up and down the stairs for a while. It is also a good idea to stretch your muscles prior to beginning your exercises. Warming up before exercising helps you improve muscle fibers that are used for jumping.
Skipping Rope
Jumping rope is an exercise that is often overlooked, and shouldn’t be, as it will contribute to improving the strength of your legs. Moreover, it helps maintain excellent overall physical condition. Do this exercise for 15 to 30 minutes regularly.
Knee Raises
Grab an overhead bar firmly, with your arms about shoulder-width apart. Hang from the overhead bar, with your arms fully extended and knees slightly bent. 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 towards the floor. Repeat the process 5 times.
Knee Bends
One of the best exercises to increase the strength of your legs is with knee bends (also know as squats). Stand upright – straight, with chest out and keeping your back tight. Now, bend your knees slowly, maintaining a straight back. Crouch, in a slow movement, as far down as possible. Repeat this exercise 20 times.
Toe Touches
Stand upright. Bend from the waist while keeping your legs straight. Lower yourself down as far as you can go while trying 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. Do this 30 times.
Sit-Ups
Sit-ups will help improve your vertical leap. Begin this exercise laying with your back against the floor, with your knees bent, and your feet flat on the floor. Place you hands behind your head. Now, curl your 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 it is the “core” area of your body. Repeat this 10-20 times.
To get the most out of your vertical jumping exercises, you ought to think about a vertical jump training program. Check out these Vertical Jump Program Reviews to see which are rated the best and to find more information on Improving Your Vertical Jump.
Tags: how to jump higher, improve vertical jump, increase vertical jump, jumping exercises