The vertical jump is one aerobic activity that gives you an edge in several physical competitions. Almost all ball games from basketball to volleyball, football and athletic field events among others require the ability to leap as high as possible from the ground in the shortest amount of time. Reaching your highest potential vertical jump requires consistent exercises to induce easy muscle stretches and rapid burst contractions, commonly called plyometric exercises, coupled with the requisite weight training. Most of these training are detailed in the jump manual training available at jumpmanual.com. The result is limited body mass with strong leg muscles and enough strength to accomplish the vertical jump. To increase your vertical jump, consider the following activities:
To begin with, vertical jumps, like taking a basketball dunk, are often performed in the middle of a game tussle by which time you will have expended most of your energy. Your cardiovascular system must be in a position to accomplish at the moment of extreme pressure. Take as many cardiovascular exercises as possible from running, sprinting, swimming and biking among others on a daily basis to increase your fat metabolism and aerobic resistance.
The next sets of exercises are to increase stamina and leg strength to that lift you up as high as possible.
Standard squats and jump squats
Squats are performed from a standing position. The feet should always be the width of your shoulder apart. As you become accomplished, add dumbbell weights on your neck and shoulders to increase your stamina. These exercises serve to strengthen gluteal and quadriceps muscles in the buttocks and thighs respectively. Improve to jump squats after some time.
The leg press
The leg press further strengthens the muscles in the buttocks and thighs in addition to the standard squats and jump squats. The leg press is preformed on a leg press either in the gym or at home. Vary the amount of weight supported by the pads to be pushed with time.
The calf raise
The calf raise is specifically aimed at building your calf muscles. They are advanced by using weight such as dumbbells across your neck and shoulders. Weight machines with weights for calf raises attached are also available and are the best for calf raise training.
Box and tuck jumps
The box and tuck jumps are classic plyometric exercises however simple they appear. Jump in and out of a box or a broad step, rapidly and as many as possible for the box jump. As for the tuck jump, jump as high as possible with your knees tucking towards the chest each time. Other exercises to increase the leg stamina are the deep knee bends, toe raises, stomach crunches, lunges and use of jumping ropes.
After these, the next sets of exercises are to increase the speed and agility with which you jump vertically.
Improving speed and agility
Exercises to increase vertical jump are not enough. You need an explosive action when leaping upwards, some sort of accelerating action. However high you can jump, it can be less useful in a competitive scenario if you cannot do it quickly before your opponent gets in your way. Jump manual training recommends short fast sprint training, jumping as high as possible over hurdles like stools and the traditional basketball hoop practice. Do not forget stretch exercises like hamstring stretches, pushups and back stretches that prevent possible muscle and bone injuries.
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