ANYBODY can increase their vertical jump and learn how to jump higher!
The key 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 own individual reaction to certain exercise routines, as this varies from person to person. Just assigning you exercises simply doesn’t cut it if you want to really jump higher…you NEED a sequence based on exercises for your given body type, aiming at your weaknesses. This group of exercises ought to sequence from Strength to Explosiveness to Plyometrics.
Basic Steps To Get Started
1. Assess your present level of fitness and your level of experience with earlier methods of working out. The best way to experience gains is to construct a totally new strength platform. After this start performing an explosion segment. This will result in even more inches.
2. Perform Lifts. Total body conditioning 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, in turn, stabilizes you under tension, and as well increases stretch-response of hip muscles and hamstrings.
3. Make the squat the foundation exercise of your lower body workouts. 6-8 decent lifts gets the best strength improvements and vertical carryover. On the days of your upper body workouts, use the same philosophy, with the core exercises being bench press, overhead press variations, pull-ups and dips. Remember to work often overlooked muscles at the end of your workout – muscles such as hip flexors, the shins , transverse abdominals e.t.c.
4. Ensure that you use a lifting technique in a safe and efficient manner. Undergo 3-5 week strength phases for upper and lower body. Done properly, perceptible gains of 5+% on each lift ought to be seen weekly. 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 the proper warm-up of course). By the time Phase 3 comes around, 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 advance through the phases.
7. Visualize by closing your eyes, imagining yourself exploding upwards. Visualize yourself with big leg muscles that are tightened like springs, prepared 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 documented the helpfulness of “mental practice” in increasing 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 Improving Your Vertical Jump, check out these Vertical Jump Program Reviews to find out which are rated the best.
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