Exercises To 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 starting any exercises, you should 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 beginning your exercises. Warming up before exercising helps you improve muscle fibers that are used during the jumping process.
Skipping Rope
Jumping rope is an exercise that is often overlooked, and shouldn't be, as it will contribute to increasing the strength of your legs. It also promotes maintaining excellent overall physical condition. Perform this exercise for 15 to thirty minutes on a regular basis.
Knee Raises
Grab an overhead bar tightly, 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 squeezing your stomach muscles as you do these. Hold this position for a few seconds, before lowering your legs back down. Repeat this five times.
Knee Bends
One of the top ways to increase the strength of your legs is with knee bends (also refered to as squats). Stand in an upright position - straight, with chest out and with your back straight. Proceed to bend your knees slowly, maintaining a straight back. Crouch, in a slow movement, to the maximum possible extent. Repeat this process 20 times.
Toe Touches
Stand upright. Bend from the waist while keeping your knees locked. Lower yourself down as far as you can go and try to touch your toes with your fingers. Maintain this stance for several seconds. This exercise should be done slowly and do not "bounce" 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, pull your shoulders from the floor, in a slow motion. Continue to bring your body to an upright position. Do not "pull" on the back of your neck with your hands. Focus on making sure your stomach does the work. Exercises for your waist are vital for all physical activity as it is the "core" area of your body. Repeat this 10-20 times.
