Do you struggle with the question, “how do I increase my vertical?” Are you an athlete who wants to maximize his potential?
It doesn’t matter if you want to learn how to slam dunk, powerfully spike a volleyball or jump higher than defensive backs to catch a pass, there are a few basic things that you are going to need to know.
First, you need to have flexibility. It doesn’t really matter how strong you are or how big your muscles are if you have no flexibility. You won’t be able to increase your vertical without it. Your legs are not the only important areas of your body when it comes to vertical jumping. Flexibility in your hips and back will help you reach your goal and without injury.
Second, you need explosiveness. Being explosive is what gets you to your highest high jump. The best way to get this is through practicing jumping. Not just any jumping, but specific jumping exercises such as plyometrics.
Thirdly, you need strength. Your muscles need to be strong and powerful to deliver the energy and force that you need.
Finally, you need the will power to make it happen. Many people give up on their dream because they think it is too difficult or even impossible. Luckily, it is possible and it’s really not as complicated as some may think.
The Most Important Factors to Consider When Choosing a Jumping Program
Everyone knows that having a high vertical jump is one of the measures of a successful athlete. It doesn’t matter if you are a basketball forward, football running back or an outfielder in baseball; you need to be able to jump higher than the other guys to be the best.
You may have been asking yourself, “Are there real ways to increase my vertical?”
You are not the only one. If you are really serious about improving your vertical jump, you should consider a jumping program. Here are a few tips to consider when choosing a program.
A good jumping program should approach training with a multi-faceted approach. There are more than two or three different aspects of increasing your vertical jump. To get the best results, the jumping program you choose should contain all aspects.
These include correcting your form. This alone can add as much as 4 inches. Other aspects include proper training methods and proven exercises to jump higher. Many people do the right exercises, but they do them the wrong way and see very little results. There is also resistance training, plyometric, and flexibility training. Proper nutrition is also important because your muscles need maximum recovery to perform well. Proper nutrition also provides energy which is essential to quickness and explosiveness.
It may sound like a lot to take in, but that’s why a personal training coach is so important. With a mentor you can ask questions and get the answers you need to make sure you are doing everything right. A good program will give you personal attention.
If the program you choose contains pictures and videos, you will learn the exercises and training techniques more quickly than you would just reading about them.
Lastly, you need to learn from an experienced trainer. You don’t want to follow someone who doesn’t really have experience. Make sure the program has testimonials of people who have been successful with it.
If you are looking for something that will cause you to jump an extra 10 inches overnight, then you are wasting your time. It will take effort on your part, but I’m sure you already knew that. However, with a good jumping program, you should see results fairly quickly if you put the work into it. After doing much research, I can only recommend Vert Shock jump program that has all the aspects you need to reach your full jumping potential.
It’s not magic, but it’s the closest thing you’ll find. This program has everything you need to improve vertical jump in less time than you might think. If you are serious about learning how to jump higher, I highly recommend you check it out.
How to Increase Vertical Jump by Improving Flexibility
Flexibility is a very important aspect of learning how to jump higher. Without it, you’re just a stiff bunch of muscles. Flexibility will increase your strength and quickness and therefore increase vertical. It allows more powerful and full contractions of muscles providing more explosiveness. More flexibility will also help to keep you from sustaining injuries.
There are different ways of stretching your muscles: static and dynamic. Static would include normal stretching exercises by holding a certain position for about 10 seconds. One example would be a hang stretch where you simply cross your feet, bend over as far as you can and hang like a rag doll. Another would be a basic hamstring stretch where you sit with one leg extended and touch the toes of one foot.
Dynamic would be actually doing a slow fluid movement such as slowly climbing steep steps to improvement movements in your hips. Another would be walking on your heels. This provides better balance in your lower legs by strengthening your anterior tibialis, which is the opposing muscle to your calf. These two types of stretching, static and dynamic, should be used in combination to achieve maximum benefit.
You should do stretches before your strength training to warm up your muscles. You should also flex after your workout to benefit you even more. Your muscles are warm and loose. This is a great time to maximize your flexibility.
How to Use Plyometrics to Improve Vertical Jump
Plyometrics has become very popular, especially among athletes. It is exercise training that produces fast, powerful movements. It relies on the nervous system, strength and elasticity to improve performance, especially in sports.
Its mechanics are quite simple. Quick, precise movements to lengthen and then shorten the muscles are used. An example would be squatting to a sitting position and then with arms raised, jumping quickly into the air as high as you can and then returning to a squat.
Plyometrics is also done in sequence using a slower start the first time, holding the pose briefly before jumping. The second time you would jump immediately after the squat. This puts all the stored energy into the jump.
Plyometrics doesn’t focus on number of reps, but it is used to produce quickness, so you shouldn’t pace yourself.
These types of exercises cause the muscles to become more capable of achieving a forceful, more explosive movement. Using plyometric exercises with your workout routine can significantly increase your vertical jump.
How to Correctly Perform Exercises to Jump Higher
Strength training is an important part to increase your vertical. Of course your muscles need to be strong and able to contract quickly. One of the differences in training for quickness and explosion is that you don’t concentrate on the slow steady pace.
The weight you use should be enough to load down your muscles and only allow you to do about 8-10 reps. You should always allow 2-3 minutes between sets to recover. Loading down your muscles is what pushes them to become stronger. Don’t do it to the point of injury, but the muscles have to be pushed to grow stronger.
Your muscles can actually be trained for quickness by doing power sets, even with weights. For example, when doing calf raises with a sit down calf machine, allow the plate to come down slow and steady. Then push up with the explosion of a jump. Keep the plate resting on the balls of your feet.
Another great leg exercise is, you guessed it, squats or leg presses. It is very similar to the calf raises. Using a leg press machine, place as much weight on there as you can stand. Place feet high and away from you. Slowly bring the plate down until your knees are at your chest, then push it away quickly for all you’re worth. Follow same reps as mentioned earlier, remembering to allow for recovery between sets. Do around 5 sets.
Many people don’t realize how important recovery is. This is the time when your muscles are allowed to heal and grow. After you have completed your exercise routine, you should allow a day to recover. If you are still sore, you should not exercise that particular area until it has fully recovered. Work on your arms or abs if you want, but give your legs time to fully recover.
Don’t forget about a proper diet. Protein and good carbohydrates are a must. Your muscles need fuel to grow and your body needs energy to perform.
You may be thinking, “Increasing my vertical may not be as easy as I thought.” Well, nothing worth having is usually easy, right? You can achieve your goal if you work at it.
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