You Can Leap Higher
Posted in Diet Delivery on 31. Dec, 2009
ANYONE can increase their vertical jump and learn how to jump higher!
The key is understanding how your body type affects this. Age, gender, race e.t.c., do not play as important a role. You need to do an assessment of your own individual response to certain exercise routines, as this changes from one person to another. Giving you exercises simply doesn’t cut it if you want real hops…you NEED a cycle based on exercises for your given body type, aimed at your weaknesses. This group of exercises ought to cycle from Strength to Explosiveness to Plyometrics.
Basic Steps To Get Started
1. Assess your current strength and your level of experience with prior methods of working out. The best way to get gains is to build a brand new strength platform. After this start performing an explosion segment. This will result in even more inches.
2. Do Lifts. Entire body strength is the key for such an athlete and there is no better exercise than the full back squat. This provides you with progressive increases on spinal loading, which provides stabilization under tension, and as well increases stretch-response of hip muscles and hamstrings.
3. Make the squat the foundation exercise of your lower body workouts. 6-8 decent lifts gets the best strength developments and vertical carryover. On the days of your upper body workouts, the philosophy is the same, with the central exercises being bench press, overhead press variations, pull-ups and dips. Remember 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 effective manner. Undergo 3-5 week strength cycles for both lower and upper body. Done in the proper manner, you should see gains of 5% each week. Following this, you will be able to see how your jump is guaranteed to increase.
5. Properly utilize explosive and plyometric training as well as your strength training. These are your “field workouts” and are finished prior to your weight exercises. That is, on Day 1 you start by engaging in 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 should fade as you advance through the phases.
7. Visualize by closing your eyes, imagining yourself exploding upwards. Picture yourself with large leg muscles that are tightened like springs, ready to propel you higher. Say to yourself “I feel myself getting more strong and much lighter.” Then jump again. You should notice a marked improvement in your vertical jump. (Sports psychologists have long documented the helpfulness of “mental practice” in improving athletic performance.)
One final thought – the core of improving performance in any sport is the core (center) of your body…your midsection. To improve your midsection check out this information on how to get abs.
