ANYBODY can improve their vertical jump and learn how to jump higher!
The key to increasing you vertical jump is understanding the role your body type plays. Age, sex, race e.t.c., are not the deciding factors. You need to assess your body’s individual response to certain exercise routines, as this varies from one person to another. Giving you a list of exercises simply 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 current level of fitness and your expertise with earlier types of training. The most effective way to get gains is to construct a totally new strength foundation. Then start utilizing an explosion phase. This will result in further inches.
2. Do Lifts. Entire 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 provides stabilization under tension, and additionally increases stretch-response of hip muscles and hamstrings.
3. Make the squat the core exercise of your lower body workouts. 6-8 decent lifts gets the best strength developments and vertical carryover. For the upper body days, use the same philosophy, with the core exercises being bench press, overhead press variations, pull-ups and dips. Keep in mind 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 style. Undergo 3-5 week strength phases for upper and lower body. Done in the proper manner, 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. 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 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 around, this will have gradually switched to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyos.
6. Emphasis on the heavier weights should fade as you advance through the phases.
7. Visualize by closing your eyes, imagining yourself exploding upwards. Picture yourself with large leg muscles that are coiled like springs, set to blast you up into the air. Say to yourself “I feel myself getting more strong and much lighter.” After that jump another time. You ought to observe a noticeable increase in your vertical leap. (Sports psychologists have long documented the helpfulness of “mental practice” in increasing athletic performance.)
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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