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Exercises That Will Improve Your Vertical Leap
There are many exercises you can use to help you jump higher. Here are a few that you can use as general "get in shape" exercises before starting you actual vertical jump training program.
Warm Ups
Before beginning any exercises, you ought to warm your muscles up. Begin by jogging around for ten minutes or run up and down a few sets of stairs. It is also a sound idea to stretch your muscles prior to exercising. Warming up before doing exercises helps you develop muscle fibers that are utilized for jumping.
Skipping Rope
Jumping rope is an exercise that is often overlooked, and shouldn't be, as it can contribute to increasing the strength of your legs. Moreover, it helps maintain excellent cardiovascular condition. Perform this exercise for fifteen to thirty minutes regularly.
Knee Raises
Grab an overhead bar securely, 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 raise your knees up to your chest. Squeeze your stomach muscles during this process. Hold this position for several seconds, before lowering your legs back down. Repeat the process 5 times.
Knee Bends
One of the top ways to improve the strength of your legs is with knee bends (also called squats). Stand upright - straight, with chest out and with your back straight. Proceed to bend your knees slowly, keeping the back straight. Squat, in a slow action, to the maximum possible extent. Repeat this exercise 20 times.
Toe Touches
Stand upright. Bend from the waist while keeping your knees locked. Continue bending down as far as you can go while you try to touch your toes with your fingers. Maintain this stance for a few seconds. This exercise should be done slowly and avoid "bouncing" while trying to touch your toes. Repeat this thirty times.
Sit-Ups
Sit-ups will help improve your vertical jump. Begin this exercise laying with your back against the floor, with your legs bent at the knees, and your feet flat on the floor. Place you hands behind your head. Now, curl your shoulders off the floor, in a slow movement. Continue to bring your body to an upright position. Do not "pull" on the back of your head with your hands. Concentrate on making your stomach do the work. Exercises for your midsection are critical for all physical activity as it is the "core" area of your body. Repeat this 10-20 times.
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