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How You Can Jump Higher
ANYONE can improve their vertical leap and learn how to jump higher!
The key to increasing you vertical jump is learning the role your body type plays. Age, gender, race e.t.c., are not the deciding factors. You need to assess your own individual response to training, as this varies from one person to another. Just assigning you 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, concentrating on your weaknesses. This group of exercises should cycle from Strength to Explosiveness to Plyometrics.
Basic Steps To Get Started
1. Assess your present strength and your expertise with prior types of exercise. The most effective way to experience gains is to construct a totally new strength foundation. Then start performing an explosion phase. This will result in even more inches.
2. Do Lifts. Complete body conditioning is a key factor for such an athlete and there is no superior exercise than the full back squat. This provides progressive increases on spinal loading, which provides stabilization under tension, and as well increases stretch-response of both hamstrings and hip muscles.
3. The squat should be the main exercise of your lower body workouts. 6-8 quality lifts gets the best strength developments and vertical carryover. On the days of your upper body workouts, use the same philosophy, with the core exercises being bench press, overhead press variations, pull-ups and dips. Remember to work often overlooked muscles at the end of your 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 efficient style. Undergo 3-5 week strength phases for upper and lower body. Done in the proper manner, perceptible gains of 5+% on each lift should be seen weekly. Following this, you will be able to see how your jump is guaranteed to increase.
5. Properly utilize 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 engaging in a series of tempo runs, sprints and low-intensity plyometrics (after the proper warm-up of course). By the time Phase 3 comes around, this will have steadily switched to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyometrics.
6. Emphasis on the heavier weights will decrease as you progress through the phases.
7. Visualization is important - imagine yourself exploding upwards. Visualize yourself with large leg muscles that are coiled like springs, prepared to blast you up into the air. Say to yourself "I feel myself getting more powerful and much lighter." Then jump another time. You should notice a marked |increase in your vertical jump. (Sports psychologists have long recognized the helpfulness of "mental practice" in improving athletic performance.)
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