ANYBODY can improve their vertical jump and learn how to jump higher!
The key is understanding how your body type affects this. Age, sex, race e.t.c., are not the deciding factors. You need to do an assessment of your body’s individual response to training, as this changes from one person to another. Giving you a list of exercises just doesn’t cut it if you want real hops…you NEED a sequence based on exercises for your given body type, concentrated on your weaknesses. This group of exercises should sequence from Strength to Explosiveness to Plyometrics.
Some Crucial Steps To Get You Started
1. Assess your present level of fitness and your level of experience with prior methods of exercise. The most effective way to experience gains is to build a totally new strength foundation. Then start utilizing an explosion segment. This will result in even more inches.
2. Practice Lifts. Total body conditioning is a key factor for such an athlete and there is no better exercise than the full back squat. This gives you progressive increases on spinal loading, which provides stabilization under tension, and as well increases stretch-response of both hamstrings and hip muscles.
3. Make the squat the foundation exercise of your lower body workouts. 6-8 quality lifts gets the best strength improvements 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 effective way. Undergo 3-5 week strength cycles for upper and lower body. Done properly, visible gains of 5+% on each lift should be seen weekly. Following this, you will start to envision how your jump is guaranteed to increase.
5. Correctly use explosive and plyometric training as well as your strength training. These are your “field workouts” and are completed ahead of your weight exercises. E.g., on Day 1 you start by engaging in 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 plyometrics.
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. Picture yourself with big leg muscles that are tightened like springs, ready to blast you up into the air. Say to yourself “I feel myself getting more powerful and much lighter.” After that jump another time. You ought to observe a noticeable increase in your vertical jump. (Sports psychologists have long documented the usefulness of “mental practice” in improving athletic performance.)
To get the most out of your vertical jumping exercises, you ought to think about a vertical jump training program. To find more information on Improving Your Vertical Jump, check out these Vertical Jump Program Reviews to find out which are rated the best.
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