Exercises To Help Improve Your Vertical Jump
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. Jog around for ten minutes or run up and down the stairs for a while. It is also a sound idea to stretch your muscles prior to starting your exercises. Warming up prior to exercising helps you develop muscle fibers that are utilized during the jumping process.
Skipping Rope
Skipping rope is an exercise that should not be overlooked, as it can contribute to increasing the strength of your legs. It also helps maintain excellent overall physical condition. Do this exercise for fifteen to thirty 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. Holding this position, 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 towards the floor. Repeat this exercise 5 times.
Knee Bends
One of the best ways to improve the strength of your legs is with knee bends (also called squats). Stand in an upright position - straight, with chest out and keeping your back tight. Now, bend your knees slowly, keeping the back straight. Crouch, in a slow motion, as far down as possible. Repeat this exercise 20 times.
Toe Touches
Stand straight. Bend from the waist while keeping your legs straight. Continue bending down as far as you can go at the same time trying to touch your toes with your fingers. Maintain this stance for a couple 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 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, pull your shoulders from the floor, in a slow movement. Continue to bring your body to an upright position. Try to not "pull" on your neck with your hands. Focus on making sure your stomach does the work. Exercises for your waist area are vital for all physical activity as your ultimate all around strength and flexibility start here. Repeat this 10-20 times.
