Learning how to jump higher is something that every athlete should desire. If you go out and practice your sport on a daily basis and your sport puts emphasis on jumping such as with volleyball, beach Volleyball and basketball even football hold jumping high extremely important, you should be focusing time and effort in jumping higher.
How do you learn to jump higher?
Jumping is a combination of speed, strength and form. Many people jump well simply because they have great form, some people can naturally jump higher than others but both natural jumpers and non-jumpers alike can benefit from a plyometric exercise routine. What are plyometrics?. Plyos are exercises that are for one thing and one thing only, to make you jump higher. They produce fast twitch muscle fibers through very high intensity jumping exercises usually involving box jumps. This is what you need to focus on if you already have the leg strength. An ideal jumping program will incorporate plyometrics and muscle strengthening.
If you are a basketball player you will be doing some jumps while holding a basketball because your biomechanics and form will have to incorporate a basketball. If you are training for beach volleyball you will do most of your workouts in the sand without shoes on.
So lets' get started improve your jumping ability :
Jumping is a combination of speed, strength and form. Many people jump well simply because they have great form, some people can naturally jump higher than others but both natural jumpers and non-jumpers alike can benefit from a plyometric exercise routine. What are plyometrics?. Plyos are exercises that are for one thing and one thing only, to make you jump higher. They produce fast twitch muscle fibers through very high intensity jumping exercises usually involving box jumps. This is what you need to focus on if you already have the leg strength. An ideal jumping program will incorporate plyometrics and muscle strengthening.
If you are a basketball player you will be doing some jumps while holding a basketball because your biomechanics and form will have to incorporate a basketball. If you are training for beach volleyball you will do most of your workouts in the sand without shoes on.
So lets' get started improve your jumping ability :
- Skipping, works best for one legged jumping for two legged jumping an exercise that you can do that will increase you vertical fast is body squats. Do about 3 sets of 20 to 30 reps three times a week. Body squats and weighted squats are great exercises to make you jump higher.
- Deep Knee Bends, to perform this exercise you simple bend your knees and crouch as low as you can while keeping your back as straight as possible. Erecting your back reduces chance of injury and ensures you use the right muscle group in the exercise.
- Stomach Crunches, increasing your core strength will help your explosiveness and balance when jumping. A strong midsection has many other health and strength benefits that help with many aspects of your sport.
- Toe Raises are aid in stretching and strengthening the ligaments and tendons in your foot and ankle, which can greatly reduce future injuries, to perform a toe raise, simple stand in an erect position and stand on your toes. Be sure to raise yourself slowly and do not rock your body. Try to hold the extended position for a few seconds. Using weights with this exercise is common and is encouraged once you reach the strength level.
No comments:
Post a Comment