ANYONE can improve their vertical jump and learn how to jump higher!
The key to jumping higher is understanding the role your body type plays. Age, gender, race e.t.c., do not play as important a role. You need to assess your own individual response to certain exercise routines, as this changes from one person to another. Giving you a list of exercises simply doesn’t cut it if you want to really jump higher…you NEED a cycle based on exercises for your given body type, aimed at your weaknesses. These exercises should sequence from Strength to Explosiveness to Plyometrics.
Basic Steps To Get Started
1. Assess your existing strength and your level of experience with previous methods of working out. The best way to get gains is to construct a brand new strength platform. After this start utilizing an explosion segment. This will result in even more inches.
2. Perform Lifts. Total body conditioning is the key 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 provides stabilization under tension, and as well increases stretch-response of hip muscles and hamstrings.
3. Make the squat the core exercise of your lower body workouts. 6-8 quality lifts gets the best strength developments and vertical carryover. For the upper body days, the philosophy is the same, with the core exercises being bench press, overhead press variations, pull-ups and dips. Bear in mind to work often overlooked muscles at 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 manner. Undergo 3-5 week strength phases for both lower and upper body. Done in the proper manner, you should see gains of 5% each week. Following this, you will start to envision how your jump is bound to increase.
5. Correctly use explosive and plyometric training as well as your strength training. These are your "field workouts" and are finished pre-weights. E.g., on Day 1 you begin by using a sequence of tempo runs, sprints and low-intensity plyos (after a dynamic warm-up of course). By the time Phase 3 comes around, this will have slowly lessened to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyos.
6. Concentration on the heavier weights will decrease as you move forward through the phases.
7. Visualize by closing your eyes, imagining yourself exploding upwards. Visualize yourself with big leg muscles that are tightened like springs, prepared to propel you higher. Say to yourself "I feel myself getting more strong and much lighter." After that jump again. You should observe a noticeable improvement in your vertical jump. (Sports psychologists have long recognized the helpfulness of "mental practice" in improving one's performance in sports.)
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To get the most out of your vertical jumping exercises, you must think about 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 Jump.
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