Learn How You Can Leap Higher
Posted on December 27, 2009
Filed Under Uncategorized |
ANYONE can increase their vertical leap and learn how to jump higher!
The key is learning 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 reaction to training, as this changes from one person to another. Giving you a list of exercises simply doesn’t cut it if you want real hops…you NEED a cycle based on exercises for your given body type, concentrating on your weaknesses. This group of exercises should sequence from Strength to Explosiveness to Plyometrics.
Some Basic Steps To Get You Started
1. Assess your present strength and your expertise with prior methods of exercise. The best way to experience gains is to build a brand new strength platform. Then start performing an explosion phase. This will result in further inches.
2. Do Lifts. Entire body strength is a key factor 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 also improves stretch-response of hip muscles and hamstrings.
3. Root the squat centrally within the majority 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. Keep in mind to work often overlooked muscles at 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 secure and effective manner. Undergo 3-5 week strength cycles for upper and lower body. Done in the proper manner, you ought to see gains of 5% each week. Following this, you will be able to see 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 completed before your weight exercises. E.g., on Day 1 you start by engaging in a series of tempo runs, sprints and low-intensity plyos (after the proper warm-up of course). By the time Phase 3 comes around, this will have gradually lessened to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyos.
6. Emphasis on the heavier weights will decrease as you proceed through the phases.
7. Visualization is important - imagine yourself exploding upwards. Visualize yourself with big 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 another time. You ought to observe a noticeable improvement in your vertical jump. (Sports psychologists have long documented the usefulness of “mental practice” in increasing one’s performance in sports.)
To get the most out of your vertical jumping exercises, you ought to consider a vertical jump training program. To get more information on How To Improve Your Vertical, check out these Vertical Jump Program Reviews to see which are rated the best.
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