Why would you want to jump higher? In plyometrics, the exercises train the muscle to reach its maximum force. Trying jumping as high as you can and feel how your leg stretch when you are up and how your muscles return to its natural length when you land back on the ground. You may be jumping higher now than your mom – who can only lift herself up the floor with a measly two inches. There are several factors at play here. You are better conditioned from all those exercises. It won’t come as a surprise that with the proper plyometric exercises you can add 8 more inches to your vertical jump. Hey, it is not the amount of exercises you do each day. It is the way you do those exercises and you do each exercise as if your life depended on it, with powerful force. Your body will get the message that you want it to go higher when you do those vertical jumps.
1. Jump Rope. This is an awesome and often overlooked exercise that many just discard. Do not repeat their mistake. Most professional teams jump rope on a daily basis. This is a great way to add speed, quickness, flexibility and mainly inches to your vertical. There are many different ways you can do this exercise, and to increase your basketball vertical you need to not only jump fast but also high. Divide the exercise in two parts, one where you jump fast as the boxers. You want to get your speed and quickness up. It adds to you explosiveness. Second, here the aim is to jump as high as possible on each jump. The speed of thew rope is not as important but try to push the limit still. Do each of these for five minutes a day, five or six days per week and you are sure to see increased levels of jump ability.
It is best to have a varied routine throughout the week, incorporating flexibility, jumping and leg strength exercises, along with other activities such as jogging, bike riding or ballet lessons, to keep your workout interesting. Increasing the weight resistance and difficulty, along with the number of reps per set, will add muscle bulk. The important thing to realize is that to build leg muscle bulk through exercising, you must push yourself past the point of pain each workout, since this is the point that muscle strength is bulked. Just don’t push too far past it during each workout and then rest the muscles a day in between.
First is know your bodys’ strength and weaknesses. Before undergoing programs or trainings in improving your vertical jump, you should be in good health and physically fit. Follow proper nutrition so that your body and mind could perform at your best levels. Eating small meals 5 to 7 times in a day is highly recommended. The diet should consists of carbohydrates, protein and essential fats. Carbohydrates is essential because it is the best source of energy for our body and they could be found in breads, pastas, etc.
You can not go wrong if your first rule is moderation. Never perform an excessive amount of jumps, especially if plyometrically high-intesive. The high articular stress may hurt you and stop your will to achieve your goal. Make sure that your back and your knees are given the right loads. Train your jumping no more than three times weekly. The second rule that will guide your program is simplicity. Some types of jumps are simpler and others more difficult to perform. It’ s absurd to begin with wrong difficulty levels. Let’s see together how to design a program bearing in mind certain principles.
Basketball exercises are readily available almost everywhere. You can easily obtain information from your local gym and even the Internet, where all information is just one click away. After your research and before you decide on what training program you should choose, you should know first whether a certain program works best for you or not. You should know if the program fits your height, your weight, your health, and your level of experience, and you should know which program offers the best results.
Other exercises that can help you with your jumping and hang time are stomach crunches, toe raises, and deep knee bends. If you do the squats, you are helping the muscles in your legs. The squat exercise can strengthen your hamstrings and glutes. If you will do the toe raises, you simply lift your legs and gently touch your toes. Do this repeatedly while alternating legs. The last thing you can do to help improve the height of your jump and hang time is to do the dreaded stomach crunches. It may sound odd, but it is true, and it is effective. Just make sure that you do the usual crunches and not the normal sit-ups. By doing the stomach crunch exercises, you strengthen the muscles in your abdomen which can help you move faster and higher.
Many coaches teach many wrong practices when it comes to jumping so don’t go by what you hear a coach say unless they are a top notch sports and conditioning coach at a University. High school coaches for the most part are in no way qualified to teach jump training. A true regimen will not exist just to make the athletes sore and too many coaches and players believe that if a workout makes you really sore it is a great workout. This could not be further from the truth. In order for a workout to be effective you need to be training the proper areas of the body and training in the right way.
One of the simplest ways to measure vertical jump is to stand besides a wall, reach up and mark the highest point that you can reach. Then besides the same wall, jump as high as you can with your hands extended and mark the point that your hand reaches. The difference between the two marks represents your vertical distance. This may not be a 100 percent accurate method to measure leaping ability but it will at least give you an idea of how high you jump and what you need to do to increase it. To make this method more accurate, you can perform the test several times and then get the average of the results. You can also ask a friend to help you out in marking the spots.
To improve vertical jump you have to combine 2 things training and resting. When people train they feel tension in the muscle and that makes them thing that muscle is growing, that usually makes people want to train harder and more often but that gives bad results. Because during a training muscle is being broken down and after a training when you are resting muscles start to repair and that builds them up. You should always keep in mind that muscles don’t build up during a training bud after a training. And here comes the other important thing, food. If you want your muscles to build up fast you have to eat a lot of proteins which are found mostly in meat.
Stretching is vital to any game or exercise as this will not only make your muscles looser and more limber but, it will also enable you to jump higher. In addition, it will also prevent the risk of injury. One of the best and easiest stretching exercises is for you to stand with your feet shoulder length apart and touch your toes. This one simple stretch will allow you to ensure that you will be able to jump higher and will prevent you from accidentally becoming injured during a practice or game.
Our body needs proteins basically because it helps muscle development, increases strength and improves athletic performance. Protein can be found in meats, legumes, vegetables, milk products and many others. And lastly, essential fats such as Omega-3, Omega-6 and Omega-9 that can be found in most nuts, seeds and fish. This fats are essential for our health and normal body activity. Also don’t forget to get yourself vitamins and make sure that you drink a lot of water which is at least 8 glass a day.
Value is the first factor you should consider when choosing your training program, especially if you are a beginner. Make sure that the program helps you improve and increase your jumping abilities. Important elements for you to consider in a workout program are a testing system, body weight exercises, plyometrics and weight training. Do not just go by other people’s results because not all programs fit everyone’s particular needs. Programs are as unique as the individuals that are using them. Resistance as small bands, belts, jackets and ankle ballasted improve the ability to jump.
The Athletes Vertical Resource (AVR) is a program which consists of various work outs and exercises that will help you increase your jump. 2 – Maximal running vertical jumps. Speed and strength are important components of athletes movement. With improved power, an athlete’s overall performance is enhanced including an increase vertical leap. Now it’s time to increase the power and ability to exploit our own strength. In the squat we will try to further raise the speed of execution. Multiple vertical jumps will be executed to the maximum technical capacity. The recovery will be longer. The volume moderate : 100 jumps for experts, 70 for others.
It is thought by many people and basketball players that height is a major requirement in order to be able to dunk a basketball, taller people are just better because they can naturally jump higher so it’s easier to dunk a basketball. Calf stretches and toe curls are an important part of vertical jump exercises. Toe curls are performed by curling and uncurling toes. Calf stretches not only tone calf muscles, but involve standing on your tip toes, to add toe strength, which helps gives optimal push to your vertical jumps. Calf stretches are where you start flat-footed, and then arch up on your toes, then back to start position.}