People involved in athletics, particularly basketball, football, volleyball, and soccer, are often interested in finding a way to improve their vertical jump. There are many drills and programs available that are specifically designed for improving a person’s jumping ability. Before proceeding with any of these programs though, you ought to at least be in good overall physical shape. Here we list a few exercises that you could start with before undertaking a training program. These will help get you started.
Warm Ups
Prior to beginning the exercises, you should warm your muscles up. Try jogging around for ten minutes or run up and down s few sets of stairs. It is also a sound idea to stretch your muscles prior to beginning your exercises. Warming up before doing exercises helps you improve 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 helps maintain excellent overall physical condition. Do this exercise for 15 to thirty minutes regularly.
Knee Raises
Hold an overhead bar securely, with your arms straight overhead. Hang from the overhead bar, with your arms fully extended and knees bent slightly. Hold this position and slowly raise your knees towards your chest. Concentrate on contracting your stomach muscles during this process. Maintain this position for several seconds, before lowering your legs back down. Repeat this 5 times.
Knee Bends
One of the top ways to improve the strength of your legs is with knee bends (also called squats). Stand upright – straight, with chest out and with your back straight. Proceed to bend your knees slowly, keeping the back straight. Squat, in a slow movement, as far down as possible. Repeat this process 20 times.
Toe Touches
Stand straight. Bend at the waist while keeping your legs straight. Continue bending down as far as you can go and try to touch your toes with your fingers. Sustain this position for a couple seconds. This exercise should be done slowly and avoid “bouncing” while trying to reach your toes. Repeat this thirty times.
Sit-Ups
Sit-ups can help improve your vertical jump. Begin this exercise laying with your back flat on the floor, with your knees bent, and your feet flat on the floor. Place you hands behind your head. Now, lift the shoulders off the floor, in a slow motion. Continue to sit up. Do not “pull” on the back of your head with your hands. Concentrate on your stomach doing the work. Exercises for your midsection are important for all physical activity as your ultimate all around strength and flexibility start here. Repeat this exercise 10-20 times.
To get the most out of your vertical jumping exercises, you should think about a vertical jump training program. Check out these Vertical Jump Program Reviews to check which are rated the best and to find more information on How To Jump Higher.
Tags: how to jump higher, improve vertical jump, increase vertical jump, jumping exercises