ANYBODY can increase their vertical leap 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., are not as important as most people think. You need to do an assessment of your own individual reaction to training, as this varies from one person to another. Giving 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. This group of exercises should sequence from Strength to Explosiveness to Plyometrics.
Fundamental Steps To Get Started
1. Assess your existing strength and your expertise with prior methods of training. The best way to experience gains is to build a totally new strength foundation. After this start performing an explosion phase. This will result in further inches.
2. Practice Lifts. Total body conditioning 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, in turn, stabilizes you under tension, and as well 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 improvements and vertical carryover. On the days of your upper body workouts, the philosophy is the same, with the central exercises being bench press, overhead press variations, pull-ups and dips. Remember 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 secure and effective style. Undergo 3-5 week strength phases for both lower and upper body. Done correctly, you ought to see gains of 5% each week. Following this, you will be able to see how your jump is guaranteed to increase.
5. Correctly use 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 using a series of tempo runs, sprints and low-intensity plyos (after a dynamic warm-up of course). By the time Phase 3 comes about, this will have gradually switched to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyometrics.
6. Concentration on the heavier weights should fade as you advance through the phases.
7. Visualize by closing your eyes, imagining yourself exploding upwards. Visualize yourself with large leg muscles that are tightened like springs, prepared to propel you higher. Say to yourself “I feel myself getting more powerful and much lighter.” After that jump another time. You ought to observe a noticeable increase in your vertical jump. (Sports psychologists have long documented the usefulness of “mental practice” in improving athletic performance.)
To get the most out of your vertical jumping exercises, you ought to think about a vertical jump training program. To get 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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