How You Can Jump Higher

ANYONE can improve their vertical leap and learn how to jump higher!

The key to increasing you vertical jump 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 assess your own individual response to certain exercise routines, as this varies from person to person. Just assigning you exercises simply doesn't cut it if you want real hops...you NEED a cycle based on exercises for your given body type, concentrated on your weaknesses. These exercises should cycle from Strength to Explosiveness to Plyometrics.

Some Essential Steps To Get You Started

1. Assess your existing level of fitness and your level of experience with prior types of exercise. The most effective way to get gains is to construct a totally new strength foundation. Then start performing an explosion phase. This will result in further inches.

2. Perform Lifts. Entire body strength is an important factor for such an athlete and there is no superior exercise than the full back squat. This gives you progressive increases on spinal loading, which , in turn, stabilizes you under tension, and in addition 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. For the upper body days, the philosophy is the same, with the core exercises being bench press, overhead press variations, pull-ups and dips. Keep 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 secure and effective style. Undergo 3-5 week strength phases for upper and lower body. Done in the proper manner, visible 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. Properly use explosive and plyometric training as well as your strength training. These are your "field workouts" and are finished pre-weights. E.g., on Day 1 you begin by using 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 switched to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyometrics.

6. Emphasis on the heavier weights will decrease as you progress through the phases.

7. Visualize by closing your eyes, imagining yourself exploding upwards. Visualize yourself with big leg muscles that are tightened like springs, ready to blast you up into the air. Say to yourself "I feel myself getting more strong and much lighter." After that jump once more. You should notice a marked |increase in your vertical jump. (Sports psychologists have long documented the helpfulness of "mental practice" in improving athletic performance.)

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