Learn How You Can Jump Higher

May 25, 2009


ANYBODY can improve their vertical jump and learn how to jump higher!

The key is understanding how your body type affects this. Age, gender, race e.t.c., are not as important as most people think. You need to assess your body’s individual reaction to training, as this changes from one person to another. Giving you a list of exercises just doesn’t cut it if you want to really jump higher…you NEED a cycle based on exercises for your given body type, concentrated on your weaknesses. These exercises should cycle from Strength to Explosiveness to Plyometrics.

Some Basic Steps To Get You Started

1. Assess your current strength and your expertise with previous methods of training. The best way to experience gains is to construct a totally new strength platform. Then start performing an explosion phase. This will result in even more inches.

2. Practice Lifts. Total body strength is a key factor 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 also improves stretch-response of hip muscles and hamstrings.

3. Root the squat centrally within most of your lower body workouts. 6-8 quality lifts gets the best strength developments and vertical carryover. For the upper body days, the philosophy is the same, 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 safe and effective manner. Undergo 3-5 week strength phases for upper and lower body. Done correctly, visible gains of 5+% on each lift should be evident weekly. Following this, you will be able to see how your jump is guaranteed to increase.

5. Correctly utilize explosive and plyometric training as well as your strength training. These are your “field workouts” and are completed pre-weights. E.g., on Day 1 you begin by using 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 lessened to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyos.

6. Emphasis 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 coiled like springs, ready to blast you up into the air. Say to yourself “I feel myself getting more powerful 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 increasing athletic performance.)

For more information on improving your vertical jump, visit Vertical Jump Program Reviews.

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