If you want to improve your vertical jumping height, you need to practice and do exercises. But which exercises are the most effective? Is there a best way to exercise to generate the maximum results? How can you work to improve without getting burned out? Here are some tips that will help you increase your vertical jumping the right way.
Warm up. Yes, warm your legs up. Do some stretching exercises. A routine similar to swimmers stretching their legs is great. Jump rope for a few minutes or run up and down a flight of stairs for a few. Whether you do this as warm up exercises or part of your regular routine, this is a good way to get started.
Strengthen Your Legs. To build strength, you want to focus on performing appropriate exercises slowly and methodically. You should plan for each rep of a particular leg exercise to take about nine seconds from start to completion. For instance, slow toe raises and deep knee bends help strengthen your leg muscles and can be performed either with or without added weights.
Beef Up Those Muscles. While you don't necessarily have to have a sculpted Mr. America body to be a great jumper, you do need strong, toned muscles. Having a toned body that is in overall great shape also improves your metabolism, lowers body fat, strengthens muscles and bones, and helps your muscles and body burn calories even more effectively. And burning calories results in energy to power your jumps. So focus on exercises that will shape and tone your muscles.
Looking for some specific, but easy exercises to include in your vertical jumping program? Here are a couple simple but effective ones to try.
Spend Time Jumping Rope. Most of us learn to jump rope as kids, so this isn't difficult. But it can make a lot of difference in your vertical jumping training. Use good, tall posture and start out jumping rope on both feet. After a while, alternate feet. This is an easy exercise that requires little concentration, so you can often do this while watching television. Start out with 10-minute burst workouts with the jump rope and gradually increase the intensity of the routine, focusing on height, not speed.
Deep knee bends. Start out in a normal standing position with a nice straight back. Slowly bend your knees to lower your body down, maintaining that straight back. Stop short of getting deep far enough to where you would be in a relaxed low position so there is still tension on your leg muscles and then slowly raise your body back up again to resume the original standing position. Go down slowly and come up slowly, counting approximately four seconds on the way down and another four seconds on the way up. Do 15 reps like this each day and gradually increase the number of reps after a week or so of practice. In addition to building power and muscle in your legs, this exercise also tones your thighs.
Warm up. Yes, warm your legs up. Do some stretching exercises. A routine similar to swimmers stretching their legs is great. Jump rope for a few minutes or run up and down a flight of stairs for a few. Whether you do this as warm up exercises or part of your regular routine, this is a good way to get started.
Strengthen Your Legs. To build strength, you want to focus on performing appropriate exercises slowly and methodically. You should plan for each rep of a particular leg exercise to take about nine seconds from start to completion. For instance, slow toe raises and deep knee bends help strengthen your leg muscles and can be performed either with or without added weights.
Beef Up Those Muscles. While you don't necessarily have to have a sculpted Mr. America body to be a great jumper, you do need strong, toned muscles. Having a toned body that is in overall great shape also improves your metabolism, lowers body fat, strengthens muscles and bones, and helps your muscles and body burn calories even more effectively. And burning calories results in energy to power your jumps. So focus on exercises that will shape and tone your muscles.
Looking for some specific, but easy exercises to include in your vertical jumping program? Here are a couple simple but effective ones to try.
Spend Time Jumping Rope. Most of us learn to jump rope as kids, so this isn't difficult. But it can make a lot of difference in your vertical jumping training. Use good, tall posture and start out jumping rope on both feet. After a while, alternate feet. This is an easy exercise that requires little concentration, so you can often do this while watching television. Start out with 10-minute burst workouts with the jump rope and gradually increase the intensity of the routine, focusing on height, not speed.
Deep knee bends. Start out in a normal standing position with a nice straight back. Slowly bend your knees to lower your body down, maintaining that straight back. Stop short of getting deep far enough to where you would be in a relaxed low position so there is still tension on your leg muscles and then slowly raise your body back up again to resume the original standing position. Go down slowly and come up slowly, counting approximately four seconds on the way down and another four seconds on the way up. Do 15 reps like this each day and gradually increase the number of reps after a week or so of practice. In addition to building power and muscle in your legs, this exercise also tones your thighs.
About the Author:
No matter your current size or strength, you can jump higher, react faster, and dominate your position. To get tips on vertical jumping programs and training tools and who they are best suited for, check out http://www.verticaljumpingblog.com
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