Learn How To Leap Higher
ANYBODY can increase their vertical jump and learn how to jump higher!
The key is learning the role your body type plays. Age, gender, race e.t.c., are not the deciding factors. You need to do an assessment of your own individual reaction to training, as this varies from one person to another. Giving you exercises simply doesn’t cut it if you want to really jump higher…you NEED a sequence based on exercises for your given body type, aiming at your weaknesses. These exercises ought to sequence from Strength to Explosiveness to Plyometrics.
Fundamental Steps To Get Started
1. Assess your present level of fitness and your level of experience with prior methods of training. The most effective way to experience gains is to build a brand new strength platform. Then start utilizing an explosion segment. This will result in even more inches.
2. Do Lifts. Total body strength is the key for such an athlete and there is no better exercise than the full back squat. This gives you progressive increases on spinal loading, which, in turn, stabilizes you under tension, and also increases stretch-response of hip muscles and hamstrings.
3. Root the squat centrally within the majority 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 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. Ensure that you use a lifting technique in a secure and effective manner. Undergo 3-5 week strength cycles for upper and lower body. Done in the proper manner, observable gains of 5+% on each lift ought to be seen weekly. Following this, you will start to envision how your jump is bound to increase.
5. Correctly utilize 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 using a series of tempo runs, sprints and low-intensity plyos (after a dynamic warm-up of course). By the time Phase 3 comes about, 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 progress through the phases.
7. Visualization is important – imagine yourself exploding upwards. Picture yourself with large leg muscles that are tightened like springs, set to blast you up into the air. Say to yourself “I feel myself getting more powerful and much lighter.” After that jump again. 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 must 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.