People playing sports, particularly basketball, football, volleyball, and soccer, are often looking for a way to improve their vertical jump. There are many drills and programs existing that are specifically designed for improving a person’s jumping ability. Before starting any of these programs though, an athlete should at least be in fair general physical condition. Here we go over a few exercises that you could begin with before starting a vertical leap program. These will help get you started.
Warm Ups
Before starting the exercises, you need to warm your muscles up. Jog around for ten minutes or run up and down s few sets of stairs. It is also a good idea to stretch your muscles prior to exercising. Warming up prior to 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 will contribute to increasing the strength of your legs. It also helps maintain excellent cardiovascular condition. Perform this exercise for 15 to 30 minutes on a regular basis.
Knee Raises
Hold an overhead bar firmly, 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 pull your knees towards your chest. Squeeze your stomach muscles during this process. Hold this position for several seconds, before lowering your legs towards the floor. Repeat this 5 times.
Knee Bends
One of the best 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. Proceed to bend your knees slowly, keeping the back straight. Crouch, in a slow action, as far down as possible. Repeat this process 20 times.
Toe Touches
Stand straight. Bend at the waist while keeping your knees locked. Continue bending down as far as you can go and try to touch your toes with your fingers. Sustain this stance for a few seconds. Do this exercise slowly and avoid “bouncing” while trying to touch your toes. Repeat this thirty times.
Sit-Ups
Sit-ups will help improve your vertical leap. 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 from the floor, in a slow motion. Continue to sit up. Try to not “pull” on the back of your head with your hands. Concentrate on making your stomach do the work. Exercises for your waist 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 should consider a vertical jump training program. Check out these Vertical Jump Program Reviews to check which are rated the best and to get more information on Improving Your Vertical Jump.
Tags: how to jump higher, improve vertical jump, increase vertical jump, jumping exercises