ANYBODY can improve their vertical jump and learn how to jump higher!
The key to increasing you vertical jump is understanding how your body type affects this. Age, gender, race e.t.c., are not the deciding factors. You need to assess your body’s individual response to training, as this changes from one person to another. Just assigning you exercises simply doesn’t cut it if you want real hops…you NEED a sequence based on exercises for your given body type, aimed at your weaknesses. These exercises ought to cycle from Strength to Explosiveness to Plyometrics.
Some Basic Steps To Get You Started
1. Assess your present level of fitness and your level of experience with prior methods of exercise. The most effective way to experience gains is to build a totally new strength foundation. Then start utilizing an explosion segment. This will result in even more inches.
2. Perform Lifts. Total body conditioning is a key factor 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 provides stabilization under tension, and also increases stretch-response of hip muscles and hamstrings.
3. Root the squat centrally within most of your lower body workouts. 6-8 quality lifts gets the best strength developments and vertical carryover. For the upper body days, the philosophy is the same, 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 way. Undergo 3-5 week strength cycles for both lower and upper 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 guaranteed to increase.
5. Properly utilize explosive and plyometric training as well as your strength training. These are your “field workouts” and are completed before your weight exercises. E.g., on Day 1 you start by using a sequence of tempo runs, sprints and low-intensity plyos (after a dynamic warm-up of course). By the time Phase 3 comes about, this will have steadily switched to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyometrics.
6. Concentration on the heavier weights will decrease as you advance through the phases.
7. Visualize by closing your eyes, imagining yourself exploding upwards. Picture yourself with large leg muscles that are tightened like springs, set to propel you higher. Say to yourself “I feel myself getting more powerful and much lighter.” After that jump once more. You should observe a noticeable improvement in your vertical jump. (Sports psychologists have long documented the helpfulness of “mental practice” in increasing one’s performance in sports.)
To get the most out of your vertical jumping exercises, you should consider 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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