ANYONE can increase their vertical leap and learn how to jump higher!

The key to jumping higher is learning how your body type affects this. Age, gender, race e.t.c., are not the deciding factors. You need to assess your own individual response to training, as this changes from person to person. Just assigning you exercises just doesn’t cut it if you want real hops…you NEED a cycle based on exercises for your given body type, concentrating on your weaknesses. This group of exercises ought to cycle from Strength to Explosiveness to Plyometrics.

Some Important Steps To Get You Started

1. Assess your present level of fitness and your level of experience with prior methods of exercise. The best way to experience gains is to build a totally new strength foundation. After this start performing an explosion segment. This will result in even more inches.

2. Do Lifts. Total body conditioning is the key for such an athlete and there is no better exercise than the full back squat. This provides you with progressive increases on spinal loading, which provides stabilization under tension, and in addition increases stretch-response of hip muscles and hamstrings.

3. Root the squat centrally within the majority of your lower body workouts. 6-8 quality lifts gets the best strength improvements and vertical carryover. On the days of your upper body workouts, the philosophy is the same, with the central exercises being bench press, overhead press variations, pull-ups and dips. Bear in mind to work often overlooked muscles at the end of the workout – muscles such as hip flexors, the shins , transverse abdominals e.t.c.

4. Ensure that you use a lifting technique in a secure and efficient way. Undergo 3-5 week strength cycles for upper and lower body. Done in the proper manner, you should see gains of 5% each week. Following this, you will be able to see how your jump is bound to increase.

5. Correctly use explosive and plyometric training as well as your strength training. These are your “field workouts” and are completed before your weight exercises. That is, on Day 1 you begin by using a sequence of tempo runs, sprints and low-intensity plyos (after the proper warm-up of course). By the time Phase 3 comes around, this will have slowly lessened to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyos.

6. Emphasis on the heavier weights should fade as you proceed through the phases.

7. Visualization is important – imagine yourself exploding upwards. Visualize yourself with big leg muscles that are coiled like springs, set to propel you higher. Say to yourself “I feel myself getting more strong and much lighter.” After that jump once more. You should notice a marked improvement in your vertical leap. (Sports psychologists have long documented the helpfulness of “mental practice” in improving one’s performance in sports.)

One final thought – the core of improving performance in any sport is the core (center) of your body…your midsection. To improve your midsection check out this information on how to get abs.

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