People involved in athletics, especially basketball, volleyball, soccer, and football, are frequently interested in finding a way to increase their vertical leap. There are many exercises and programs available that are specially intended for improving a person’s vertical leap. Before proceeding with any of these programs though, an athlete should at least be in good general physical condition. Here we list a few exercises that you could begin with before starting a vertical leap program. These will help get you started.
Warm Ups
Before starting any exercises, you should 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 before doing exercises helps you develop muscle fibers that are used for jumping.
Skipping Rope
Jumping rope is an exercise that is often overlooked, and shouldn’t be, as it can contribute to improving the strength of your legs. It also promotes maintaining excellent overall physical condition. Do this exercise for fifteen to 30 minutes regularly.
Knee Raises
Hold an overhead bar firmly, with your arms about shoulder-width apart. Hang from the overhead bar, with your arms fully extended and knees slightly bent. Hold this position and slowly pull your knees up to your chest. Concentrate on contracting your stomach muscles during this process. Hold this position for a few seconds, before lowering your legs back down. Repeat this 5 times.
Knee Bends
One of the best ways to improve your leg strength is with knee bends (also called squats). Stand in an upright position – straight, with chest out and keeping your back tight. Proceed to bend your knees slowly, keeping the back straight. Crouch, in a slow movement, to the maximum possible extent. Repeat this exercise 20 times.
Toe Touches
Stand upright. Bend at the waist while keeping your legs straight. Continue bending down as far as you can go while trying to touch your toes with your fingers. Sustain this stance for a few seconds. Do this exercise slowly and do not “bounce” while trying to touch your toes. Do this 30 times.
Sit-Ups
Sit-ups can help improve your vertical leap. Begin with with your back flat on the floor, with your knees bent, and your feet flat on the floor. Place you hands behind your head. Now, curl your shoulders off the floor, in a slow motion. Continue to sit up. Try to not “pull” on the back of your head with your hands. Concentrate on making your stomach do the work. Exercises for your waist are crucial for all physical activity as it is the “core” area of your body. Repeat this 10-20 times.
To get the most out of your vertical jumping exercises, you should think about 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