Exercises to Improve Your Vertical Leap

By: Jayden Shemayah


People involved in sports, especially basketball, football, volleyball, and soccer, are often interested in finding ways to improve their vertical leap. There are many drills and programs available that are specially designed for improving a person's vertical leap. Before starting any of these programs though, you should at least be in good overall physical condition. Here we go over a few exercises that you could start with before undertaking a vertical leap program. These will help get you started.

Warm Ups
Prior to starting the exercises, you should warm your muscles up. Jog around for ten minutes or run up and down the stairs for a while. It is also a good idea to stretch your muscles prior to exercising. Warming up prior to doing exercises helps you develop muscle fibers that are utilized during the jumping process.

Skipping Rope
Skipping rope is an exercise that should not be overlooked, as it can contribute to improving the strength of your legs. Moreover, it promotes maintaining excellent cardiovascular condition. Perform this exercise for fifteen to 30 minutes on a regular basis.

Knee Raises
Grab an overhead bar firmly, with your arms straight overhead. 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 while doing this. Maintain this position for a few seconds, before lowering your legs back down. Repeat this five times.

Knee Bends
One of the top exercises to improve the strength of your legs is with knee bends (also know as squats). Stand upright - straight, with chest out and with your back straight. Proceed to bend your knees slowly, keeping the back straight. Squat, in a slow movement, as far down as possible. Repeat this exercise 20 times.

Toe Touches
Stand upright. Bend at the waist while keeping your knees locked. Lower yourself down as far as you can go while trying to touch your toes with your fingers. Maintain this stance for a few seconds. This exercise should be done slowly and avoid "bouncing" while trying to touch your toes. Repeat this thirty times.

Sit-Ups
Sit-ups will help improve your vertical leap. Begin this exercise laying with your back against the floor, with your legs bent at the knees, and your feet flat on the floor. Place you hands behind your head. Now, lift your shoulders off the floor, in a slow movement. Continue to sit up. Do not "pull" on the back of your head with your hands. Concentrate on making your stomach do the work. Exercises for your midsection are crucial for all physical activity as it is the "core" area of your body. Repeat this 10-20 times.

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To get the most out of your vertical jumping training, you should consider a vertical jump training program. Check out these Vertical Jump Program Reviews to see which are rated the best and to get more information on Improving Your Vertical.

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