Jump
Higher - Warm Up & Stretch To Improve Your Vertical Leap
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Ever watched basketball
players during warm-ups? What is the one thing that all of them do,
other than shoot a few baskets? They stretch.
If you want to play like the pros, or just learn to jump higher,
you've got to learn how to stretch.
Don't think flexibility has anything to do with your vertical leap?
Think again. Stretching alone can add 3-5 inches on your vertical over
time. Gymnasts, possibly the most flexible member of society, use their
flexibility to jump incredible heights on floor exercises. And dancers
stretch constantly to improve their jumping ability. You need to also
stretch or your vertical leap
will max out well before it should.
Before stretching, you need to get the blood flowing. Do a quick
warm-up. You can jog in place, jump rope, or do some jumping jacks.
Five minutes should do the trick. Warming up loosens up your muscles
and prevents injuries.
Quad
Stretch
Stand with your feet close together. Balance on one leg and hold the
instep of your raised foot with your opposite hand (right foot in left
hand, left foot in right hand). Now flex your raised foot until you
feel it stretching your quad. Hold for 1o seconds. Place your raised
foot back on the ground and perform the same exercise for the other
leg. Quads are critical muscles for a strong vertical leap.
Toe
Touches
Start with both feet together. Lean over with your arms outstretched
and try to touch your toes, making sure you keep your legs straight.
Hold for ten seconds and return to the normal standing position. Repeat
2 more times. Stretching your hamstrings keeps you loose to help you
jump higher.
Wide-Leg
Toe
Touches
Now stand with your legs spread wide apart, beyond your shoulders. Lean
down and touch your right foot. Count to 10. Now lean left and touch
your left foot. Count to 10. Return to the center and go as far down as
you can. If you are already touching the floor, fold your arms.
Butterfly
Stretch
Sit on the floor with your legs spread apart. Now bring your feet
together close to your groin, with your knees out wide. Hold your feet
in tight with your hands. This forms a "butterfly" with your legs.
Gently press on your knees with your elbows until you feel the stretch.
Hold for 10 seconds.
Calf
Stretch
Stand about 2 feet from a wall. Outstretch your arms and lean forward
until you touch the wall, keeping your legs straight. Lift one leg
slightly, and put it behind the other. All of your weight should be
supported by the standing leg. Lean forward, bending your arms if
necessary, until you feel your calf being stretched. Hold for 10
seconds. Now repeat with the other leg. Your calf muscles impact your
"spring" and need to be loose to improve your vertical leap.
Now you are warmed up, you've stretched and are ready to start your
jump training program. Just remember, before you ever increase your vertical
or jump
higher, you need to improve
your flexibility.
After that, it’s up to you
as to how much you improve your vertical leap and when you begin to
jump higher.
See you at the rim!
BigTimeUps.com
© 2009
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