ANYBODY can improve 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 assess your body’s individual reaction to training, as this varies from one person to another. Giving you a list of exercises simply doesn’t cut it if you want real hops…you NEED a cycle based on exercises for your given body type, concentrated on your weaknesses. This group of exercises should sequence from Strength to Explosiveness to Plyometrics.
Basic Steps To Get Started
1. Assess your present strength and your level of experience with previous methods of training. The best way to experience gains is to build a totally new strength platform. Then start utilizing an explosion phase. This will result in even more inches.
2. Do Lifts. Entire body conditioning 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 provides stabilization under tension, and as well improves stretch-response of both hamstrings and hip muscles.
3. Make the squat the core exercise of your lower body workouts. 6-8 decent lifts gets the best strength developments and vertical carryover. For the upper body days, the philosophy is the same, with the central exercises being bench press, overhead press variations, pull-ups and dips. Keep in mind 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 manner. Undergo 3-5 week strength cycles for both lower and upper body. Done in the proper manner, you should see gains of 5% each week. Following this, you will be able to see 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 before your weight exercises. E.g., on Day 1 you begin by using a series of tempo runs, sprints and low-intensity plyometrics (after a dynamic warm-up of course). By the time Phase 3 comes about, this will have steadily switched to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyometrics.
6. Concentration on the heavier weights will decrease as you progress through the phases.
7. Visualize by closing your eyes, imagining yourself exploding upwards. Visualize 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 strong and much lighter.” Then jump another time. You should notice a marked increase in your vertical jump. (Sports psychologists have long documented the effectiveness of “mental practice” in increasing athletic performance.)
To get the most out of your vertical jumping exercises, you must consider a vertical jump training program. To find more information on How To Jump Higher, check out these Vertical Jump Program Reviews to find out which are rated the best.
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November 22, 2009
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