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 changes from person to person. Just assigning you exercises just doesn’t cut it if you want to really jump higher…you NEED a sequence based on exercises for your given body type, concentrated on your weaknesses. This group of exercises should sequence from Strength to Explosiveness to Plyometrics.
Basic Steps To Get Started
1. Assess your present strength and your level of experience with previous methods of training. The best way to get gains is to construct a brand new strength platform. After this start performing an explosion phase. This will result in further inches.
2. Perform Lifts. Entire 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, in turn, stabilizes you under tension, and as well improves stretch-response of hip muscles and hamstrings.
3. Root the squat centrally within the majority of your lower body workouts. 6-8 quality 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. Bear in mind to work often overlooked muscles at the end of the workout – muscles such as hip flexors, the shins , transverse abdominals e.t.c.
4. Ensure that you use a lifting technique in a secure and efficient way. 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 use explosive and plyometric training as well as your strength training. These are your “field workouts” and are completed pre-weights. E.g., on Day 1 you start 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 slowly switched to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyos.
6. Emphasis on the heavier weights will decrease as you proceed through the phases.
7. Visualize by closing your eyes, imagining yourself exploding upwards. Picture yourself with big 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 improvement in your vertical leap. (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 ought to consider a vertical jump training program. To get more information on How To Improve Your Vertical, check out these Vertical Jump Program Reviews to find out which are rated the best.
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