ANYONE can improve their vertical jump and learn how to jump higher!
The key to increasing you vertical jump is understanding how your body type affects this. Age, gender, race e.t.c., are not the deciding factors. You need to assess your own individual response to certain exercise routines, as this varies from person to person. Just assigning you exercises simply doesn't cut it if you want real hops...you NEED a cycle based on exercises for your given body type, aiming at your weaknesses. This group of exercises should cycle from Strength to Explosiveness to Plyometrics.
Some Fundamental Steps To Get You Started
1. Assess your existing level of fitness and your level of experience with earlier types of training. The most effective way to produce gains is to build a totally new strength foundation. Then start utilizing an explosion phase. This will result in further inches.
2. Perform Lifts. Entire body strength is important 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 also improves stretch-response of hip muscles and hamstrings.
3. Make the squat the foundation exercise of your lower body workouts. 6-8 decent lifts gets the best strength developments and vertical carryover. For the upper body days, use the same philosophy, with the central 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. Ensure that you use a lifting technique in a secure and effective style. Undergo 3-5 week strength phases for upper and lower body. Done correctly, you ought to see gains of 5% each week. Following this, you will be able to see how your jump is guaranteed to increase.
5. Properly use explosive and plyometric training as well as your strength training. These are your "field workouts" and are finished pre-weights. That is, 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 gradually switched to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyometrics.
6. Emphasis on the heavier weights will decrease as you advance through the phases.
7. Visualize by closing your eyes, imagining yourself exploding upwards. Visualize yourself with big leg muscles that are coiled like springs, set to propel you higher. Say to yourself "I feel myself getting more powerful and much lighter." After that jump once more. You should notice a marked |increase in your vertical jump. (Sports psychologists have long documented the usefulness of "mental practice" in improving athletic performance.)
Yes You Can Jump Higher
The key to jumping higher is learning how your body type affects this. Age, gender, race e.t.c., do not play as important a role. This article will help you understand.
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