Exercises That Will 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 your muscles up. Try jogging 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 beginning your exercises. Warming up before doing exercises helps you develop muscle fibers that are utilized for jumping.
Skipping Rope
Jumping rope is an exercise that should not be overlooked, as it can contribute to improving the strength of your legs. Moreover, it helps maintain excellent cardiovascular condition. Do this exercise for 15 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 pull your knees towards your chest. Concentrate on contracting your stomach muscles while doing these. Hold this position for a few seconds, before lowering your legs back down. Repeat the process five times.
Knee Bends
One of the top ways to increase the strength of your legs is with knee bends (also called 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 movement, as far down as possible. Repeat this exercise 20 times.
Toe Touches
Stand upright. Bend at the waist while keeping your legs straight. Continue bending 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. Make sure you do this exercise slowly and do not "bounce" 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 legs bent at the knees, and your feet flat on the floor. Place you hands behind your head. Now, lift 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 making sure your stomach does the work. Exercises for your waist are critical for all physical activity as it is the "core" area of your body. Repeat this exercise 10-20 times.
