How You Can Jump Higher 


ANYONE can improve their vertical leap and learn how to jump higher!

The key to increasing you vertical jump is learning the role your body type plays. Age, sex, race e.t.c., are not the deciding factors. You need to do an assessment of your own individual response to training, as this varies from person to person. Just assigning 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. These exercises should cycle from Strength to Explosiveness to Plyometrics.

Fundamental Steps To Get Started

1. Assess your current strength and your level of experience with previous types of working out. The most effective way to experience gains is to construct a totally new strength foundation. 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 superior exercise than the full back squat. This provides progressive increases on spinal loading, which , in turn, stabilizes you under tension, and additionally increases stretch-response of both hamstrings and hip muscles.

3. Root the squat centrally within most of your lower body workouts. 6-8 decent lifts gets the best strength improvements 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. Bear in mind 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 upper and lower body. Done properly, perceptible gains of 5+% on each lift should 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. E.g., on Day 1 you begin by using a sequence 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 slowly 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. Visualize by closing your eyes, imagining yourself exploding upwards. Picture yourself with big leg muscles that are tightened like springs, prepared to blast you up into the air. 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 documented the effectiveness of "mental practice" in improving athletic performance.)

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