In any sports event, where athletes need to jump, vertical jump becomes one of
the main key areas where improvement is required to compete with others. Jumping
is an explosive movement, and can be improved with extensive training. Most of
the basketball professionals, can achieve up to 28 to 34 inches of vertical
jump, and this requires both strength and power along with dedicated exercises
to reach that capability. You will need to first develop the kind of strength
required, and than get on to the power exercises, which are more explosive in
nature.
The two kinds of exercises - strength and power
To improve your vertical jump, you would need to go through two kinds of
exercises: strength and power. Strength exercises are softer, and are especially
made up of controlled movements, such as squats and step-ups. On the other hand,
power exercises are more explosive. Power exercises should never be taken up
without having completed the sufficient amount of strength exercises.
Strength exercises - How are they handled
Strength exercises make you stronger, and prepping you for the power sessions,
which will ultimately improve your vertical jump. Strength exercises build
within you the endurance that you need which ultimately aids and prepares you
for power training. In such exercises, every muscle in the body has been
categorized, for women as well as men. For example, there are sets of exercises
where you can work-out on your chest, triceps, shoulder and abdominal muscles,
while another set the exercises are meant for developing your biceps, back, the
leg muscles. It becomes very necessary for you to breathe regularly and
correctly while doing the exercises, and also avoid stressing your body. You
should always do these exercises under instruction, and repeat the number of
sets as suggested. You would need warm up before starting any exercise routine,
making sure that you are wearing the right adaptations as required. As you
exercise, you should have a spotter present who can help you with the manner in
which particular exercise should be performed.
And now for some power exercises
Power exercises, on the other hand, are tougher and explosive. This should be
done only after you acquire enough strength to withstand the stress of these
kind of exercises. Power exercises provide you with a faster method of improving
vertical jump. As an example, using a medicine ball for exercises has proven to
be a great way to add those few inches to your vertical jump. However, holding
medicine balls in your hands, you wouldn't be in a position to swing your arms
as you would want when you are taking a leap, and that will make it harder for
you to perform.
While exercising for the improvement of vertical jump, you should increase your
body weight with the help of extra weights on your ankle, or by wearing a weight
plate. There are restrictions on your exercising performance when you do
work-outs with medicine balls. But with weights worn on your body, you will have
your arms free to do the jumping exercises. Weight lifting is another exercise
which definitely contributes in increasing vertical jump. The primary muscles
that start to react as you leap are your quads, hips, glutes, and calves. These
are the muscles that get conditioned with power exercises. There are several
weight lift exercises that improve these muscle conditions.
When you leap vertically, a very complex muscle movement happens in your body,
which requires very close synchronization. The improvement of this
synchronization results in improvement of your vertical jumping. The muscles
involved require specific development through exercise trainings. The
traditional exercises that we know, such as strength training, explosive types
of weight lifting training, plyometrics, and Olympic lifting provide you with
the right body conditioning to improve vertical jump.
Learn How To Jump Higher: http://groups.yahoo.com/group/jumpmanu/
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