Very Simple Exercises to Improve Vertical Jump

exercises vertical, how to improve vertical November 17th, 2009

exercises vertical

Very Simple Exercises to Improve Vertical Jump

By E Street

Basketball players, football players, volleyball players, and other athletes must possess the ability to jump higher than the average person, in order to excel at what they do. Their performance for a game or competition requires that they be capable of jumping high. Not everybody is born with this skill. In fact, it’s not that easy. Sportspeople have to train and exercise to improve vertical jump. It is possible to improve vertical jump so you’re not stuck with your current jumping ability. By performing different exercises, it is possible for an individual to increase his or her vertical jump by a range of six to fourteen inches.

Before doing anything, you must know what your current range of jumping is, to know how much you need to improve. Thus, you must measure your jump height. This is how to do it. Place chalk on your fingertips and stand next to a wall and reach up with your hands. Make sure your feet are flat on the ground, then, use your fingertips to mark your highest reach. Next, jump as high as you can and let your fingertips touch the highest point you can reach on that wall. The height from the first mark to the second mark is your jump height.

Now you can start exercising to improve vertical jump. The exercises can be done at home. There’s no need to go to the gym. The training is composed of lunges, squats, toe raises, and step-ups. They are done to strengthen the hips and legs so that you can have a higher jump.

The lunge is done by stepping forward with one leg, making a ninety-degree angle with your knee right above your toes. Then lean forward until the other knee almost touches the ground. Lunges are exercises that target mainly the quadriceps muscles or quads. To make lunges more intense, you can carry weights such as a barbell or dumbbells.

Squats are probably the best work out for strengthening the legs. It is believed that squats help induce more muscle growth as compared to other forms of exercise. Squats are done by bending the knees and sitting until the torso is in between the legs. Squats primarily target the quadriceps and gluteal muscles but also involve the calf muscles, the hamstrings, and the region of the lower back.

Toe raises are also a good training that would improve vertical jump. To perform toe raises, you should stand straight, push your heels up and stand on your toes. Hold this position for three seconds and go back to your standing position. This is done to strengthen the calf muscles. At first, toe raises are completed without carrying weights. When you want to accelerate to the next level, then you can start carrying dumbbells while doing toe raises.

Step-ups are another exercise that help you increase your vertical jump height by focusing on your quads. You can perform step-ups by placing one foot on a platform and transferring your weight to this heel, raising yourself up in the process. Then return to your standing position and perform this using your other foot.

And finally, practice on doing maximum vertical jumps. By doing all of these simple exercises, you are sure to improve your vertical jump.

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