Jump
Higher - 4
Strength Exercises To Increase Your Vertical Leap
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You want to jump higher and
increase your vertical? Here's a 4-Pack of jump training exercises to
build your leg muscles. These exercises are core to any jump program
and will improve your vertical leap.
(1) Toe Raises
You don't need to go the gym for this one. Simply find some stairs in
your house or apartment. Start by standing with your foot (the balls of
your feet) on the stair and your heel hanging over. Raise up on your
tip toes and hold. Now lower your heel as far as you can and raise all
the way back up to your tip toes. That is one set. Start with 20-25
sets to condition your jumping muscles. Want more resistance, carry
some dumbbells. Just make sure to secure yourself. If this is too
difficult at first, just start on the flat ground and work your way up.
Works: Calf muscles
Gives: Improves vertical leap, quickness, and jumping ability
(2) Squats
To jump higher you have to work the big muscles. The quad is the
biggest leg muscle and squats are the primary quad building exercise.
You can do squats with our without weights. If you are using weights,
definitely use a squat rack. With or without weights, the process to
build your quads to increase your vertical is the same. Bend at the
knees until you are almost in a sitting position, keeping your legs in
an athletic stance. With your back straight and your knees directly
above your feet, squat until you make a 90 degree angle. Slowly raise
up until your legs are straight. This exercise can cause some stress on
your knees and back if not done properly. If you want to use weights,
which can improve your vertical more quickly, talk to a trainer.
Works: Quads
Gives: Power, vertical explosion, and jumping height
(3) Step Ups
Another quad busting exercise to “SuperSize” your
vertical leap and have you jumping higher than ever are Step Ups. Find
a chair at home (or a bench at the gym). While standing directly in
front of the chair, lift one foot and place it flat on the chair. The
other foot should remain on the ground. Step up on the chair. Step back
down off the chair until both feet are firmly on the ground. Repeat the
exercise with the other leg. Alternate legs and do 10-15 sets on each
side.
Works: Quads
Gives: Power, vertical leap, leg strength
(4) Lunges
A third quad building exercise for jumping higher. These can be done
with our without weights. I suggest starting without weights and adding
them as you progress. With both legs in a standing position, lunge
(like a big step) forward with one leg until your knee is 90 degrees
with the ground. Push off with the outstretched leg at return to the
starting position. Alternate with the other leg, maintaining an upright
torso. Do 10-15 sets on both legs. Add dumbbells as you progress.
Works: Quads
Gives: Vertical explosion, leg strength, power
Don't be fooled by the simplicity of these jump exercises. If you
follow this simple 4-step program, you will jump higher and increase
your vertical leap.
See you at the rim!
BigTimeUps.com
© 2009
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