Perking up your vertical leap ability can further liven up your athletic capabilities. It is a very simple exercise but effective to help you increase your vertical jump fast. Most professional basketball players, boxers, or football players do jumping ropes because it gives your body the strength and flexibility. Since the secret to jumping higher is explosion combine with quickness, you need to train your ankle to become as flexible as you can. Jumping ropes also gives the overall strength to your whole body especially the hips and backs which help you add more balance and air hang time.
Always remember to warm up and stretch before starting any exercise routine, and consult your doctor if you have any ongoing health issues. Especially if you are a young growing athlete, it is crucial that your body develops healthily. The quality of your jump training is what’s important, and overdoing it will only stress your body unnecessarily, and possibly regress any gains you may have already made. To maximize your jump gains, you need a program that is specifically tailored to you and can address your most pressing areas that need targeted training. How effective a jump training program is depends on how well the individual components are combined to address your specific needs.
There are many ways to increase vertical jump but the best way is through exercises that specifically address the concern. If you are looking to increase your jumping height, then the group of muscles that you should be working on are the hamstrings. It is the hamstrings that provide the power that translates into higher jumps. You can strengthen your hamstrings by performing weight resistance exercises that can tone and develop the muscles. In preforming weight resistance exercises you can either use your body weight or you can use free weights and machines.
Plyometric Exercises – this involves box jumps, cone drills, lunges, etc. Balance and control are key here. Set up about five or six cones in a row and skip sideways over them. Repeat this twice and then do the same thing with only one leg. Alternate between legs. Set up five or six boxes in a row and jump with both your feet over them, landing shortly in between and then over the next one. You want fast and twitchy jumps. Switch up to doing the exercise with only one leg as well. They are done to specifically target your leg and back muscles. They also increase your body’s responsiveness. Plyometrics involve movements that contract the muscles. An almost immediate sensation follows to relax the muscles. There are also several plyometric exercises you can do with weights too.
When you perform plyometrics exercises you are developing the muscle fibers in your body so it is extremely important that you stretch properly before your workouts. You should work on dynamic stretches, or stretching the muscles through a range of motion or movement instead of the old-fashion static (or ‘hold-and-stretch) stretching. The static stretching of a muscle can actually make it respond less quickly and less powerfully. Training to jump higher is intense so if you don’t warm up with a dynamic stretch of your muscles, you run a higher risk of injury.
Now that we’ve focused on the power you’ll need from the squats, and quick hops from your calves, the next item is to add some speed to your regimen. The best way to add speed is working on some sprints. Find a track or even a long road that isn’t too busy and sprint fast and hard. Don’t jog, you want everything that you’ve got sprinting. This is basically a conditioning that ties your power of your leg muscles from your squats and the calf training together. Speed does have a lot to do with how high you are able to jump.
3. Squats – Squats are one of the best exercises for increasing overall leg strength. A squat rack can be used at the gym or you can perform your squats without weight. Start in an athletic stance and start to bend at the knees like you were going to sit down onto a chair. Continue to lower yourself until your thighs are parallel to the ground. Then rise back to a standing position. Make sure to keep your back straight and look forward while performing the squat. Squats are often performed with improper form and you should make sure to work with a trainer when doing them for the first time. This will ensure that you learn proper form and do not injury yourself.
Actual jumping, especially if incorporating plyometrics, can also substantially increase your jumping ability. The one caveat to watch out for when doing jumping exercises is to make sure you have a sufficient amount of cushioning in your shoes and landing surface, otherwise you could be risking shin splints or stress fractures in your shin bones, which could set your training back for months. One thing to keep in mind is that plyometrics are best performed when your muscles are fresh, so try to incorporate them into the very beginning of each jump training routine.
Jumping requires explosive power, and the best way to develop power is to overload your muscles by incorporating weightlifting into your jump training. The primary muscles that provide your jumping power are your quadriceps (thighs), calves, and buttocks. Calf raises are good finishing exercise to a jump program, but the majority of your power is going to come from your thigh muscles. And squats are hands-down the best way to target these muscles. But you must be careful and do squats properly, as they can be very dangerous if done incorrectly. One common attribute you see in athletes who jump very high is that they can lift a disproportionately high amount of weight when doing squats.
A third exercise is jumping rope. This may seem easy and simple, and that is because it is. Jumping roping not only builds calf muscle and gets the body used to jumping, it also builds core strength. Core strength is another important element of jumping. To not bore yourself doing thousands of jump ropes, consider using different techniques such as jumping twice in between each swing of the rope, or switching feet in between each jump. There are many different jump rope techniques, feel free to experiment with them.
Power exercise means that you need to train all the muscles involved in motion much the same way as other sports activities or movements. Your legs, most of all, are the most important parts of your body needed in jumping, therefore you need to build your muscles there so that they will get that much needed strength. The best way to increase vertical jump is through some exercises such as walking and running. Other machine assisted exercises like treadmill can also assist you to have power legs.
Never forget to skip a rope for best results. Skipping the rope can work wonders if you are looking to increase your vertical jump. It is the best way to condition your leg muscles and ad those extra inches to your vertical leap. In addition to these exercises, practice lifts extensively. The body strength of the entire body is also equally important, and therefore it is very essential to build the strength of the body as well and not just legs. Something like a like full back squat is a perfect example for this.}