ANYONE can improve their vertical jump and learn how to jump higher!
The key to jumping higher is understanding how your body type affects this. Age, gender, race e.t.c., are not as important as most people think. You need to assess your body’s individual reaction to training, as this changes from one person to another. Just assigning you exercises just doesn’t cut it if you want real hops…you NEED a sequence based on exercises for your given body type, concentrated on your weaknesses. These exercises ought to sequence from Strength to Explosiveness to Plyometrics.
Some Basic Steps To Get You Started
1. Assess your current level of fitness and your level of experience with prior methods of exercise. The most effective way to experience gains is to construct a brand new strength foundation. After this start performing an explosion phase. This will result in further inches.
2. Do Lifts. Total body strength 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 in addition 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 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. Keep in mind the overlooked muscles towards 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 safe and effective style. Undergo 3-5 week strength phases for upper and lower body. Done correctly, observable gains of 5+% on each lift should 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 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 about, this will have steadily lessened to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyometrics.
6. Concentration on the heavier weights will decrease as you proceed through the phases.
7. Visualize by closing your eyes, imagining yourself exploding upwards. Visualize yourself with big leg muscles that are tightened like springs, prepared to propel you higher. Say to yourself “I feel myself getting more strong and much lighter.” After that jump once more. You should notice a marked improvement in your vertical leap. (Sports psychologists have long documented the effectiveness of “mental practice” in increasing athletic performance.)
To get the most out of your vertical jumping exercises, you ought to consider a vertical jump training program. To find more information on How To Jump Higher, check out these Vertical Jump Program Reviews to find out which are rated the best.
