People playing sports, especially basketball, football, soccer, and volleyball, are frequently looking for ways to improve their vertical leap. There are many exercises and programs available that are specially designed for improving the a person’s vertical leap. Before starting any of these programs though, an athlete should at least be in good general physical condition. Here we go over a few exercises that someone could begin with before starting a vertical leap program. These will help get you started.
Warm Ups
Prior to beginning the exercises, you need to warm up your muscles. Jog 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 beginning your exercises. Warming up prior to exercising helps you develop muscle fibers that are used for jumping.
Skipping Rope
Jumping rope is an exercise that is often overlooked, and shouldn’t be, as it can contribute to increasing the strength of your legs. Moreover, it promotes maintaining excellent cardiovascular condition. Do this exercise for fifteen to thirty minutes on a regular basis.
Knee Raises
Grab an overhead bar securely, with your arms about shoulder-width apart. Hang from the overhead bar, with your arms fully extended and knees slightly bent. Holding this position, slowly raise your knees towards your chest. Concentrate on contracting your stomach muscles while doing this. Maintain this position for several seconds, before lowering your legs towards the floor. Repeat the process five times.
Knee Bends
One of the best exercises to improve your leg strength is with knee bends (also know as squats). Stand upright - straight, with chest out and keeping your back tight. Proceed to bend your knees slowly, keeping the back straight. Crouch, in a slow motion, 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 while trying to touch your toes with your fingers. Hold this position for a few seconds. Do this exercise slowly and avoid “bouncing” while trying to reach your toes. Repeat this 30 times.
Sit-Ups
Sit-ups can help improve your vertical leap. 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 bring your body to an upright position. Do not “pull” on the back of your head with your hands. Concentrate on making your stomach do the work. Exercises for your midsection are important for all physical activity as your ultimate all around strength and flexibility start here. Repeat this 10-20 times.
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