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Yes You Can Jump Higher
ANYONE can improve their vertical leap and learn how to jump higher!
The key to increasing you vertical jump is learning how your body type affects this. Age, sex, race e.t.c., are not the deciding factors. You need to assess your own individual response to training, as this varies from person to person. Just assigning you exercises simply doesn't cut it if you want real hops...you NEED a cycle based on exercises for your given body type, concentrated on your weaknesses. These exercises should cycle from Strength to Explosiveness to Plyometrics.
Basic Steps To Get Started
1. Assess your present strength and your level of experience with prior types of exercise. The most effective way to get gains is to build a totally new strength foundation. Then start performing an explosion phase. This will result in even more inches.
2. Do Lifts. Complete body strength is important 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 also increases stretch-response of both hamstrings and hip muscles.
3. The squat should be the main exercise of your lower body workouts. 6-8 decent lifts gets the best strength developments and vertical carryover. For the upper body days, the philosophy is the same, with the core exercises being bench press, overhead press variations, pull-ups and dips. Remember the overlooked muscles towards 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 secure and efficient way. Undergo 3-5 week strength phases for upper and lower body. Done in the proper manner, you ought to see gains of 5% each week. Following this, you will start to envision how your jump is bound to increase.
5. Properly utilize explosive and plyometric training as well as your strength training. These are your "field workouts" and are finished pre-weights. E.g., on Day 1 you begin 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 lessened to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyometrics.
6. Emphasis on the heavier weights will decrease as you proceed through the phases.
7. Visualize by closing your eyes, imagining yourself exploding upwards. Visualize yourself with big leg muscles that are tightened like springs, ready to propel you higher. Say to yourself "I feel myself getting more strong and much lighter." Then jump another time. You should observe a noticeable |increase in your vertical jump. (Sports psychologists have long documented the helpfulness of "mental practice" in improving athletic performance.)
Exercises That Can Improve Your Vertical Jump
People playing sports, especially basketball, football, soccer, and volleyball, are most often interested in a way to increase their vertical leap. There are many exercises and programs available that are geared toward this. Here we review a few exercises that you could start with before undertaking a training program.
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