Exercises That Help You Jump Higher
Written by sports blogger on May 9, 2009 – 9:40 am -People involved in athletics, especially basketball, volleyball, soccer, and football, are often looking for ways to improve their vertical leap. There are many exercises and programs available that are specially designed for improving the a person’s vertical leap. Before proceeding with any of these programs though, you should at least be in fair general physical condition. Here we list a few exercises that someone could start with before starting a vertical leap program. These will help get you started.
Warm Ups
Prior to starting any exercises, you should warm your muscles up. Try jogging around for ten minutes or run up and down s few sets of stairs. It is also a good idea to stretch your muscles prior to beginning your exercises. Warming up before exercising helps you develop muscle fibers that are used during the jumping process.
Skipping Rope
Skipping rope is an exercise that should not be overlooked, as it can contribute to improving the strength of your legs. It also helps maintain excellent overall physical condition. Perform this exercise for fifteen to thirty minutes regularly.
Knee Raises
Grab an overhead bar securely, with your arms about shoulder-width apart. Hang from the overhead bar, with your arms fully extended and knees bent slightly. Holding this position, slowly pull your knees up to your chest. Concentrate on contracting your stomach muscles while doing this. Hold this position for a few seconds, before lowering your legs back down. Repeat this five times.
Knee Bends
One of the best ways to increase your leg strength is with knee bends (also know as squats). Stand upright - straight, with chest out and with your back straight. Now, bend your knees slowly, keeping the back straight. Crouch, in a slow motion, as far down as possible. Repeat this process 20 times.
Toe Touches
Stand upright. Bend at the waist while keeping your knees locked. Continue bending down as far as you can go while trying to touch your toes with your fingers. Hold this position for a couple seconds. Do this exercise slowly and avoid “bouncing” while trying to touch your toes. Repeat this 30 times.
Sit-Ups
Sit-ups will help improve your vertical leap. Begin this exercise laying with your back flat on the floor, with your knees bent, and your feet flat on the floor. Place you hands behind your head. Now, lift your shoulders from the floor, in a slow motion. Continue to bring your body to an upright position. Try to not “pull” on the back of your head with your hands. Concentrate on your stomach doing the work. Exercises for your midsection are important for all physical activity as it is the “core” area of your body. Repeat this 10-20 times.
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Tags: how to jump higher, improve your vertical leap, vertical leap
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