Exercises That Can Improve Your Vertical Leap
by Chris on February 15, 2010
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 beginning any exercises, you should warm up your muscles. Jog around for ten minutes or run up and down a few sets of stairs. It is also a sound idea to stretch your muscles prior to starting your exercises. Warming up prior to exercising helps you develop muscle fibers that are utilized during the jumping process.
Skipping Rope
Skipping rope is an exercise that should not be overlooked, as it can contribute to increasing the strength of your legs. It also promotes maintaining excellent overall physical condition. Perform this exercise for fifteen to 30 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 pull your knees up to your chest. Concentrate on contracting your stomach muscles as you do these. Maintain this position for a few seconds, before lowering your legs back down. Repeat this exercise five times.
Knee Bends
One of the best exercises to improve the strength of your legs 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 motion, as far down as possible. Repeat this exercise 20 times.
Toe Touches
Stand upright. Bend at the waist while keeping your legs straight. Lower yourself down as far as you can go at the same time trying to touch your toes with your fingers. Sustain this position for several seconds. Make sure you do this exercise 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 off the floor, in a slow movement. Continue to sit up. Try to not "pull" on your neck with your hands. Concentrate on making sure your stomach does the work. Exercises for your waist area are crucial for all physical activity as your ultimate all around strength and flexibility start here. Repeat this 10-20 times.
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