People involved in athletics, especially basketball, football, volleyball, and soccer, are frequently interested in finding a way to increase their vertical jump. There are many drills and programs available that are specifically designed for improving a person’s jumping ability. Before proceeding with any of these programs though, an athlete ought to at least be in fair general physical shape. Here we list a few exercises that you could start with before starting a training program. These will help get you started.
Warm Ups
Before starting the exercises, you should warm up your muscles. Try jogging around for ten minutes or run up and down the stairs for a while. It is also a sound idea to stretch your muscles prior to beginning your exercises. Warming up before exercising helps you improve muscle fibers that are used for jumping.
Skipping Rope
Jumping rope is an exercise that should not be overlooked, as it can contribute to improving the strength of your legs. Moreover, it helps maintain excellent cardiovascular condition. Do this exercise for fifteen to 30 minutes regularly.
Knee Raises
Grab an overhead bar firmly, with your arms about shoulder-width apart. Hang from the overhead bar, with your arms fully extended and knees bent slightly. Hold this position and slowly pull your knees up to your chest. Concentrate on contracting your stomach muscles during this process. Maintain this position for several seconds, before lowering your legs back down. Repeat this 5 times.
Knee Bends
One of the top ways to increase the strength of your legs is with knee bends (also called squats). Stand upright – straight, with chest out and keeping your back tight. Now, bend your knees slowly, keeping the back straight. Crouch, in a slow movement, to the maximum possible extent. Repeat this process 20 times.
Toe Touches
Stand upright. Bend at the waist while keeping your legs straight. Continue bending down as far as you can go while trying to touch your toes with your fingers. Maintain this stance for a couple seconds. Do this exercise slowly and do not “bounce” while trying to touch your toes. Repeat this 30 times.
Sit-Ups
Sit-ups will help improve your vertical leap. Begin this exercise laying with your back against the floor, with your knees bent, and your feet flat on the floor. Place you hands behind your head. Now, lift your shoulders from the floor, in a slow motion. Continue to sit up. Try to not “pull” on your head with your hands. Concentrate on making your stomach do the work. Exercises for your midsection are crucial for all physical activity as it is the “core” area of your body. Repeat this 10-20 times.
To get the most out of your vertical jumping exercises, you ought to think about a vertical jump training program. Check out these Vertical Jump Program Reviews to see which are rated the best and to get more information on How To Improve Your Vertical.
Tags: how to jump higher, improve vertical jump, increase vertical jump, jumping exercises