ANYBODY can increase their vertical jump and learn how to jump higher!
The key to jumping higher is understanding how your body type affects this. Age, gender, race e.t.c., are not the deciding factors. You need to do an assessment of your body’s individual reaction to training, as this varies from one person to another. Giving 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, concentrating on your weaknesses. This group of exercises ought to cycle from Strength to Explosiveness to Plyometrics.
Fundamental Steps To Get Started
1. Assess your current strength and your level of experience with earlier methods of working out. The best way to experience gains is to build a brand new strength platform. After this start utilizing an explosion phase. This will result in even more inches.
2. Perform Lifts. Total body strength 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 provides stabilization under tension, and in addition increases stretch-response of hip muscles and hamstrings.
3. Make the squat the foundation exercise 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, the philosophy is the same, 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. Ensure that you use a lifting technique in a secure and effective way. Undergo 3-5 week strength cycles for both lower and upper body. Done properly, 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 finished pre-weights. That is, on Day 1 you begin by engaging in a series of tempo runs, sprints and low-intensity plyometrics (after the proper 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 should fade as you advance through the phases.
7. Visualize by closing your eyes, imagining yourself exploding upwards. Picture yourself with large leg muscles that are coiled like springs, prepared to blast you up into the air. Say to yourself “I feel myself getting more powerful and much lighter.” After that jump again. You should notice a marked increase in your vertical leap. (Sports psychologists have long recognized the usefulness of “mental practice” in improving one’s performance in sports.)
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 find out which are rated the best.
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