ANYONE can improve their vertical jump and learn how to jump higher!
The key is understanding the role your body type plays. Age, gender, race e.t.c., are not the deciding factors. You need to do an assessment of your own individual response to certain exercise routines, as this varies from person to person. Just assigning you exercises just doesn’t cut it if you want real hops…you NEED a sequence based on exercises for your given body type, concentrating on your weaknesses. This group of exercises ought to sequence from Strength to Explosiveness to Plyometrics.
Some Fundamental Steps To Get You Started
1. Assess your present strength and your expertise with previous types of exercise. The most effective way to get gains is to construct a brand new strength platform. Then start utilizing an explosion phase. This will result in even more inches.
2. Practice 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, in turn, stabilizes you under tension, and additionally improves stretch-response of both hamstrings and hip muscles.
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, 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 secure and effective style. Undergo 3-5 week strength phases for both lower and upper body. Done correctly, 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. Correctly utilize explosive and plyometric training as well as your strength training. These are your “field workouts” and are finished before your weight exercises. That is, on Day 1 you start 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 gradually lessened to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyometrics.
6. Concentration on the heavier weights will decrease as you progress through the phases.
7. Visualize by closing your eyes, imagining yourself exploding upwards. Visualize yourself with large leg muscles that are coiled like springs, ready to propel you higher. Say to yourself “I feel myself getting more powerful and much lighter.” Then jump again. You should observe a noticeable improvement in your vertical jump. (Sports psychologists have long documented the usefulness of “mental practice” in improving one’s performance in sports.)
To get the most out of your vertical jumping exercises, you must think about a vertical jump training program. To find more information on How To Jump Higher, check out these Vertical Jump Program Reviews to see which are rated the best.
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