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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 starting the exercises, you ought to warm up your muscles. 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 starting helps you improve muscle fibers that are used for jumping.
Skipping Rope
Skipping rope is an exercise that is often overlooked, and shouldn't be, as it can contribute to increasing the strength of your legs. It also helps maintain excellent cardiovascular condition. Do this exercise for 15 to thirty minutes on a regular basis.
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 slightly bent. Hold this position and slowly raise your knees towards your chest. Concentrate on squeezing your stomach muscles while doing this. Maintain this position for several seconds, before lowering your legs back down. Repeat the process five times.
Knee Bends
One of the top ways to increase your leg strength is with knee bends (also called squats). Stand in an upright position - straight, with chest out and with your back straight. Proceed to bend your knees slowly, keeping the back straight. Crouch, in a slow action, to the maximum possible extent. Repeat this process 20 times.
Toe Touches
Stand straight. Bend from the waist while keeping your legs straight. Continue bending down as far as you can go while you try to touch your toes with your fingers. Maintain this position for a few seconds. Do this exercise 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 flat on 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 sit up. Do not "pull" on the back of your head with your hands. Focus on your stomach doing 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.
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