ANYONE can improve their vertical leap and learn how to jump higher!
The key to increasing you vertical jump is understanding the role your body type plays. Age, sex, race e.t.c., are not as important as most people think. You need to do an assessment of your own individual response to certain exercise routines, as this varies from person to person. Just assigning you a list of exercises simply doesn't cut it if you want to really jump higher...you NEED a cycle based on exercises for your given body type, concentrated on your weaknesses. This group of exercises should cycle from Strength to Explosiveness to Plyometrics.
Some Important Steps To Get You Started
1. Assess your current level of fitness and your level of experience with previous methods of exercise. The most effective way to observe gains is to construct a totally new strength foundation. Then start performing an explosion phase. This will result in further inches.
2. Practice Lifts. Total body strength is the key for such an athlete and there is no better exercise than the full back squat. This gives you progressive increases on spinal loading, which provides stabilization under tension, and additionally increases stretch-response of hip muscles and hamstrings.
3. Root the squat centrally within most of your lower body workouts. 6-8 decent lifts gets the best strength improvements 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. Bear in mind the overlooked muscles towards the end of your workout - muscles such as hip flexors, the shins , transverse abdominals e.t.c.
4. Ensure that you use a lifting technique in a safe and effective way. Undergo 3-5 week strength cycles for both lower and upper body. Done in the proper manner, observable gains of 5+% on each lift should be seen weekly. Following this, you will start to envision how your jump is guaranteed to increase.
5. Correctly use explosive and plyometric training as well as your strength training. These are your "field workouts" and are finished before your weight exercises. E.g., on Day 1 you begin 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 steadily switched to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyometrics.
6. Concentration on the heavier weights will decrease 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, set to blast you up into the air. Say to yourself "I feel myself getting more strong and much lighter." After that jump again. You should notice a marked |increase in your vertical jump. (Sports psychologists have long documented the effectiveness of "mental practice" in improving athletic performance.)
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