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Exercises To Help You Jump 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 should warm up your muscles. Begin by jogging around for ten minutes or run up and down the stairs for a while. It is also a good idea to stretch your muscles prior to starting your exercises. Warming up prior to doing exercises helps you develop muscle fibers that are used during the jumping process.
Skipping Rope
Jumping rope is an exercise that should not be overlooked, as it can contribute to improving the strength of your legs. It also helps maintain excellent cardiovascular condition. Do this exercise for fifteen to 30 minutes regularly.
Knee Raises
Hold an overhead bar firmly, with your arms about shoulder-width apart. Hang from the overhead bar, with your arms fully extended and knees bent slightly. Hold this position and slowly raise your knees up towards your chest. Concentrate on squeezing your stomach muscles during this process. Hold this position for several seconds, before lowering your legs towards the floor. Repeat the process five times.
Knee Bends
One of the top ways to improve the strength of your legs is with knee bends (also know as squats). Stand in an upright position - straight, with chest out and keeping your back tight. Proceed to bend your knees slowly, keeping the back straight. Squat, in a slow action, to the maximum possible extent. Repeat this exercise 20 times.
Toe Touches
Stand upright. Bend at the waist while keeping your knees locked. Lower yourself down as far as you can go to touch your toes with your fingers. Maintain this stance for several seconds. Make sure you do this exercise 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 against the floor, with your knees bent, and your feet flat on the floor. Place you hands behind your head. Now, pull your shoulders from the floor, in a slow movement. Continue to sit up. Try to not "pull" on the back of your head with your hands. Concentrate on your stomach doing the work. Exercises for your waist are important for all physical activity as your ultimate all around strength and flexibility start here. Repeat this exercise 10-20 times.
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