Exercises That Will 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 beginning the exercises, you should warm up your muscles. Begin by jogging around for ten minutes or run up and down a few sets of stairs. It is also a good idea to stretch your muscles prior to beginning your exercises. Warming up before doing exercises helps you develop muscle fibers that are used during the jumping process.
Skipping Rope
Skipping rope is an exercise that is often overlooked, and shouldn't be, as it can contribute to improving the strength of your legs. It also helps maintain excellent overall physical condition. Perform this exercise for 15 to 30 minutes on a regular basis.
Knee Raises
Grab an overhead bar securely, with your arms straight overhead. Hang from the overhead bar, with your arms fully extended and knees slightly bent. Hold this position and slowly pull your knees up to your chest. Concentrate on squeezing your stomach muscles as you do these. Maintain this position for several seconds, before lowering your legs back down. Repeat this five 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 with your back straight. Proceed to bend your knees slowly, maintaining a straight back. Crouch, in a slow action, as far down as possible. Repeat this exercise 20 times.
Toe Touches
Stand straight. Bend at the waist while keeping your legs straight. Continue bending down as far as you can go while you try to touch your toes with your fingers. Hold this position for a few 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 flat on the floor, with your knees bent, and your feet flat on the floor. Place you hands behind your head. Now, curl your shoulders off the floor, in a slow motion. Continue to sit up. Do not "pull" on the back of your neck with your hands. Concentrate on your stomach doing the work. Exercises for your waist area are crucial for all physical activity as it is the "core" area of your body. Repeat this 10-20 times.
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