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, sex, race e.t.c., do not play as important a role. You need to do an assessment of your own individual response to training, as this varies from one person to another. Just assigning you a list of 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, aiming at your weaknesses. This group of exercises should cycle from Strength to Explosiveness to Plyometrics.
Basic Steps To Get Started
1. Assess your current strength and your expertise with previous methods of training. The most effective way to produce gains is to build a totally new strength foundation. Then start performing an explosion phase. 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 provides you with progressive increases on spinal loading, which provides stabilization under tension, and also increases stretch-response of both hamstrings and hip muscles.
3. Root the squat centrally within most 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 central exercises being bench press, overhead press variations, pull-ups and dips. Remember the overlooked muscles towards 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 way. Undergo 3-5 week strength cycles for both lower and upper body. Done correctly, you ought to see gains of 5% each week. 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 completed before your weight exercises. 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 steadily 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. Visualization is important - imagine yourself exploding upwards. Picture yourself with large leg muscles that are coiled like springs, set to propel you higher. Say to yourself "I feel myself getting more strong and much lighter." Then jump again. You should observe a noticeable |increase in your vertical jump. (Sports psychologists have long recognized the effectiveness of "mental practice" in improving athletic performance.)
Exercises That Can Improve Your Vertical Jump People playing sports, especially basketball, football, soccer, and volleyball, are most often interested in a way to increase their vertical leap. There are many exercises and programs available that are geared toward this. Here we review a few exercises that you could start with before undertaking a training program.
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