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Exercises That Will Help You Jump Higher
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 the exercises, you ought to warm your muscles up. Begin by jogging around for ten minutes or run up and down the stairs for a while. It is also a good idea to stretch your muscles prior to starting your exercises. Warming up prior to doing exercises helps you develop muscle fibers that are used for jumping.
Skipping Rope
Jumping rope is an exercise that is often overlooked, and shouldn't be, as it will contribute to improving the strength of your legs. It also promotes maintaining excellent cardiovascular condition. Perform this exercise for 15 to thirty minutes regularly.
Knee Raises
Grab an overhead bar firmly, with your arms straight overhead. Hang from the overhead bar, with your arms fully extended and knees slightly bent. Holding this position, slowly raise your knees up to your chest. Concentrate on squeezing your stomach muscles while doing this. Hold this position for several seconds, before lowering your legs towards the floor. Repeat this five times.
Knee Bends
One of the best ways to improve your leg strength is with knee bends (also called squats). Stand upright - straight, with chest out and with your back straight. Now, bend your knees slowly, maintaining a straight back. Crouch, in a slow motion, to the maximum possible extent. Repeat this exercise 20 times.
Toe Touches
Stand straight. Bend from the waist while keeping your knees locked. Continue bending down as far as you can go while trying to touch your toes with your fingers. Hold this position for several seconds. This exercise should be done slowly and avoid "bouncing" 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 motion. Continue to sit up. Try to not "pull" on the back of your head with your hands. Concentrate on your stomach doing the work. Exercises for your midsection are vital for all physical activity as it is the "core" area of your body. Repeat this exercise 10-20 times.
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The key to jumping higher is learning how your body type affects this. Age, gender, race e.t.c., do not play as important a role. This article will help you understand.
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