Exercises to Improve Your Vertical Jump
People involved in sports, especially basketball, volleyball, soccer, and football, are often interested in finding ways to increase their vertical jump. There are many exercises and programs available that are specially designed for improving the vertical leap of a person. Before starting any of these programs though, you should at least be in good enough physical condition to start the program. Here we list a few exercises that you could start with before undertaking a training program. These will help get you started.
Warm Ups
Before starting the exercises, you need to warm up your muscles. Jog around for ten minutes or run up and down the stairs for a few minutes. Doing extensive leg stretches is another way to warm up the muscles. These simple exercises can help condition your body. Warming up before doing exercises helps you develop muscle fibers that are used for jumping.
Skipping Rope
Skipping rope is an exercise that should not be overlooked, as it will contribute in increasing the strength of your legs. Moreover, it helps maintain excellent cardiovascular condition. Do this exercise for fifteen to thirty minutes on a regular basis. Doing it early in the morning will give good results.
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 towards your chest. Squeeze your stomach muscles while doing this. Maintain the position of your knees for few seconds, before lowering your legs towards the floor. Repeat the process five times.
Knee Bends
One of the best ways to increase your leg strength is by bending the knees. Stand in an upright stance - straight, with chest out and keeping your back tight. Now, bend your knees slowly, keeping the back straight. Crouch, in a slow motion, to the maximum possible extent. Repeat this process 20 times.
Toe Raises
Stand straight. Now, raise your right leg in slow motion, until you can touch the tip of your toe with one hand. Pull down slowly and get back to the original position. Now, raise your left leg and repeat the process. Do this 30 times.
Sit-Ups
Sit-ups will be very helpful in improving your vertical leap. However, if you want to have commendable leg strength, simple sit-ups will not be enough. Bring variation to this exercise by lying down on the floor with the back in a straight position. Now, lift the shoulders from the floor, in a slow motion. Do this exercise daily for ten minutes, in the morning and at night. Be careful to use proper form. If done incorrectly, you can hurt your back. You can also try "crunches" instead of sit-ups (or as a variation). Exercises for your waist are important for all physical activity as it is the "core" area of your body and your ultimate all around strength and flexibility start here.
Tom Beagle is a writer for EInfohound.
You can get more vertical jump tips and information on vertical jump programs on our blog at http://verticaljump.einfohound.com
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