ANYBODY can improve their vertical jump and learn how to jump higher!
The key to jumping higher is understanding the role your body type plays. Age, gender, race e.t.c., do not play as important a role. You need to assess your body’s individual reaction to training, as this varies from one person to another. Giving you exercises just doesn’t cut it if you want real hops…you NEED a sequence based on exercises for your given body type, aimed at your weaknesses. These 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 prior types of exercise. The most effective way to experience gains is to construct a brand new strength platform. After this start performing an explosion segment. This will result in further inches.
2. Do Lifts. Entire body strength is the key for such an athlete and there is no superior exercise than the full back squat. This provides you with progressive increases on spinal loading, which provides stabilization under tension, and also increases stretch-response of hip muscles and hamstrings.
3. Root the squat centrally within most 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. 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 efficient 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 completed ahead of your weight exercises. That is, 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 switched to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyos.
6. Emphasis on the heavier weights should fade as you proceed through the phases.
7. Visualization is important – imagine 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.” Then jump another time. You ought to notice a marked improvement in your vertical jump. (Sports psychologists have long documented the helpfulness of “mental practice” in increasing athletic performance.)
One final thought – the core of improving performance in any sport is the core (center) of your body…your midsection. To improve your midsection check out this information on how to get a six pack.
Tags: hip muscles, jump higher, vertical jump, how to jump higher, overhead pressAre You At Risk for Periodontal Disease?
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