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 beginning the exercises, you should warm up your muscles. Jog 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 starting 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 should not be overlooked, as it can contribute to improving the strength of your legs. It also helps maintain excellent cardiovascular condition. Perform this exercise for 15 to 30 minutes on a regular basis.
Knee Raises
Hold 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 raise your knees up to your chest. Concentrate on squeezing your stomach muscles as you do these. Maintain this position for a few seconds, before lowering your legs back down. Repeat this five times.
Knee Bends
One of the top ways to improve your leg strength is with knee bends (also refered to as squats). Stand in an upright position - straight, with chest out and keeping your back tight. Proceed to bend your knees slowly, maintaining a straight back. Crouch, in a slow movement, to the maximum possible extent. Repeat this exercise 20 times.
Toe Touches
Stand straight. Bend at the waist while keeping your legs straight. Lower yourself down as far as you can go at the same time trying to touch your toes with your fingers. Hold this position for a couple 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 the shoulders off the floor, in a slow motion. Continue to sit up. Do not "pull" on the back of your head with your hands. Concentrate on your stomach doing the work. Exercises for your waist area are crucial for all physical activity as your ultimate all around strength and flexibility start here. Repeat this 10-20 times.
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People playing sports, especially basketball, football, soccer, and volleyball, are most often interested in a way to increase their vertical leap. There are many exercises and programs available that are geared toward this. Here we review a few exercises that you could start with before undertaking a training program.
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