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Exercises To Help You Leap Higher
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
Before starting any exercises, you ought to warm up your muscles. Try 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 exercising. Warming up prior to starting helps you improve muscle fibers that are used during the jumping process.
Skipping Rope
Jumping rope is an exercise that should not be overlooked, as it will contribute to increasing the strength of your legs. It also helps maintain excellent overall physical condition. Do this exercise for 15 to 30 minutes regularly.
Knee Raises
Grab an overhead bar securely, with your arms straight overhead. Hang from the overhead bar, with your arms fully extended and knees bent slightly. Holding this position, slowly pull your knees towards 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 the process 5 times.
Knee Bends
One of the top exercises to increase the strength of your legs is with knee bends (also called squats). Stand upright - straight, with chest out and with your back straight. Proceed to bend your knees slowly, maintaining a straight back. Squat, in a slow movement, to the maximum possible extent. Repeat this exercise 20 times.
Toe Touches
Stand upright. Bend at the waist while keeping your knees locked. Continue bending down as far as you can go and try to touch your toes with your fingers. Sustain this position for a few seconds. This exercise should be done slowly and do not "bounce" 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 legs bent at the knees, and your feet flat on the floor. Place you hands behind your head. Now, lift your shoulders off the floor, in a slow movement. Continue to bring your body to an upright position. Do not "pull" on the back of your head with your hands. Focus on your stomach doing the work. Exercises for your waist are crucial for all physical activity as your ultimate all around strength and flexibility start here. Repeat this exercise 10-20 times.
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