ANYONE can increase their vertical jump and learn how to jump higher!
The key is learning the role your body type plays. Age, gender, race e.t.c., are not the deciding factors. You need to do an assessment of your body’s individual response to certain exercise routines, as this changes from one person to another. Just assigning you a list of exercises just doesn’t cut it if you want real hops…you NEED a cycle based on exercises for your given body type, aiming at your weaknesses. These exercises ought to cycle from Strength to Explosiveness to Plyometrics.
Some Essential Steps To Get You Started
1. Assess your current level of fitness and your expertise with previous types of exercise. The most effective way to get gains is to construct a totally new strength foundation. Then start utilizing an explosion segment. This will result in further 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 provides you with progressive increases on spinal loading, which, in turn, stabilizes you under tension, and additionally improves stretch-response of hip muscles and hamstrings.
3. Root the squat centrally within the majority of your lower body workouts. 6-8 quality lifts gets the best strength improvements and vertical carryover. On the days of your upper body workouts, use the same philosophy, 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 way. Undergo 3-5 week strength cycles for both lower and upper body. Done properly, you should see gains of 5% each week. 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 before your weight exercises. That is, on Day 1 you start 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 around, this will have slowly switched to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyometrics.
6. Concentration on the heavier weights should fade as you move forward through the phases.
7. Visualization is important – imagine yourself exploding upwards. Picture yourself with large leg muscles that are tightened like springs, prepared to blast you up into the air. Say to yourself “I feel myself getting more strong and much lighter.” After that jump again. You should notice a marked improvement in your vertical jump. (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 ought to think about a vertical jump training program. To find more information on Improving Your Vertical Jump, check out these Vertical Jump Program Reviews to see which are rated the best.
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