ANYONE can increase their vertical leap and learn how to jump higher!
The key to jumping higher is understanding how your body type affects this. Age, sex, race e.t.c., do not play as important a role. You need to assess your body’s individual response to certain exercise routines, as this varies from person to person. Just assigning you a list of 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, concentrating on your weaknesses. These exercises ought to cycle from Strength to Explosiveness to Plyometrics.
Basic Steps To Get Started
1. Assess your current strength and your level of experience with prior methods of exercise. The most effective way to experience gains is to construct a brand new strength platform. Then start utilizing an explosion phase. This will result in even more inches.
2. Do Lifts. Entire body strength is a key factor 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 in addition improves 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 to work often overlooked muscles at the end of the 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 cycles for both lower and upper body. Done in the proper manner, perceptible gains of 5+% on each lift ought to be seen weekly. 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 completed pre-weights. E.g., on Day 1 you start by engaging in a sequence 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 steadily switched to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyos.
6. Concentration on the heavier weights will decrease as you progress through the phases.
7. Visualize by closing your eyes, imagining yourself exploding upwards. Picture yourself with large leg muscles that are tightened like springs, ready to propel you higher. Say to yourself “I feel myself getting more powerful and much lighter.” Then jump another time. You should notice a marked improvement in your vertical leap. (Sports psychologists have long recognized the effectiveness of “mental practice” in improving 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.
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