People playing athletics, in particular basketball, volleyball, soccer, and football, are often interested in finding ways to improve their vertical jump. There are many drills and programs available that are specifically designed for improving a person’s vertical leap. Before starting any of these programs though, a person ought to at least be in good overall physical shape. Here we go over a few exercises that you could start with before undertaking a training program. These will help get you started.
Warm Ups
Before beginning any exercises, you need to warm up your muscles. Try jogging around for ten minutes or run up and down s few sets of stairs. It is also a sound idea to stretch your muscles prior to exercising. Warming up prior to exercising helps you develop muscle fibers that are used during the jumping process.
Skipping Rope
Jumping rope is an exercise that should not be overlooked, as it can contribute to improving the strength of your legs. It also helps maintain excellent cardiovascular condition. Do this exercise for fifteen to 30 minutes on a regular basis.
Knee Raises
Hold an overhead bar securely, with your arms straight overhead. Hang from the overhead bar, with your arms fully extended and knees slightly bent. Holding this position, slowly pull your knees towards your chest. Squeeze your stomach muscles while doing this. Maintain this position for several seconds, before lowering your legs back down. Repeat this 5 times.
Knee Bends
One of the best exercises to increase the strength of your legs is with knee bends (also called squats). Stand in an upright position – straight, with chest out and keeping your back tight. Now, bend your knees slowly, keeping the back straight. Squat, in a slow movement, as far down as possible. Repeat this exercise 20 times.
Toe Touches
Stand straight. Bend from the waist while keeping your knees locked. Continue bending down as far as you can go while trying to touch your toes with your fingers. Sustain this position for a few seconds. Do this exercise slowly and do not “bounce” while trying to touch your toes. Repeat this thirty times.
Sit-Ups
Sit-ups will help improve your vertical leap. Begin with with your back against the floor, with your knees bent, and your feet flat on the floor. Place you hands behind your head. Now, curl your shoulders from the floor, in a slow motion. Continue to bring your body to an upright position. Try to not “pull” on your head with your hands. Concentrate on your stomach doing the work. Exercises for your midsection are crucial for all physical activity as it is the “core” area of your body. Repeat this exercise 10-20 times.
To get the most out of your vertical jumping exercises, you should consider a vertical jump training program. Check out these Vertical Jump Program Reviews to check which are rated the best and to get more information on How To Improve Your Vertical.
Tags: how to jump higher, improve vertical jump, increase vertical jump, jumping exercises