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Exercises That Can Improve Your Vertical Jump
There are many exercises you can use to help you jump higher. Here are a few that you can use as general "get in shape" exercises before starting you actual vertical jump training program.
Warm Ups
Prior to starting any exercises, you ought to warm up your muscles. Begin by jogging around for ten minutes or run up and down the stairs for a while. It is also a sound idea to stretch your muscles prior to starting your exercises. Warming up before exercising helps you develop muscle fibers that are used for jumping.
Skipping Rope
Jumping rope is an exercise that should not be overlooked, as it will contribute to improving the strength of your legs. Moreover, it promotes maintaining excellent cardiovascular condition. Do this exercise for fifteen to thirty minutes on a regular basis.
Knee Raises
Hold an overhead bar securely, with your arms about shoulder-width apart. Hang from the overhead bar, with your arms fully extended and knees slightly bent. Holding this position, slowly raise your knees up to your chest. Concentrate on contracting your stomach muscles during this process. Maintain this position for a few seconds, before lowering your legs back down. Repeat this 5 times.
Knee Bends
One of the top exercises to improve your leg strength is with knee bends (also refered to as squats). Stand in an upright position - straight, with chest out and keeping your back tight. Proceed to bend your knees slowly, keeping the back straight. Crouch, in a slow movement, as far down as possible. Repeat this exercise 20 times.
Toe Touches
Stand upright. Bend from the waist while keeping your legs straight. Lower yourself down as far as you can go while you try to touch your toes with your fingers. Hold this position for a couple seconds. This exercise should be done slowly and avoid "bouncing" while trying to touch your toes. Repeat this thirty times.
Sit-Ups
Sit-ups will help improve your vertical jump. Begin this exercise laying with your back against the floor, with your knees bent, and your feet flat on the floor. Place you hands behind your head. Now, curl the shoulders from the floor, in a slow movement. Continue to sit up. Try to not "pull" on the back of your head with your hands. Concentrate on making your stomach do the work. Exercises for your waist area are important for all physical activity as it is the "core" area of your body. Repeat this 10-20 times.
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