People involved in sports, especially basketball, football, soccer, and volleyball, are often looking for ways to improve their vertical leap. There are many drills and programs existing that are specifically intended for improving a person's vertical leap. Before proceeding with any of these programs though, you should at least be in good general physical shape. Here we go over a few exercises that someone could start with before undertaking a training program. These will help get you started.
Warm Ups
Before beginning the exercises, you need to warm up your muscles. Try jogging around for ten minutes or run up and down s few sets of stairs. It is also a sound idea to stretch your muscles prior to exercising. Warming up prior to doing exercises helps you develop muscle fibers that are used during the jumping process.
Skipping Rope
Jumping rope is an exercise that is often overlooked, and shouldn't be, as it will contribute to improving the strength of your legs. Moreover, it promotes maintaining excellent overall physical condition. Do this exercise for fifteen to thirty minutes regularly.
Knee Raises
Grab an overhead bar securely, with your arms straight overhead. Hang from the overhead bar, with your arms fully extended and knees bent slightly. Holding this position, slowly raise your knees towards your chest. Squeeze your stomach muscles during this process. Maintain this position for a few seconds, before lowering your legs towards the floor. Repeat the process five times.
Knee Bends
One of the best ways to improve the strength of your legs is with knee bends (also know as squats). Stand upright - straight, with chest out and keeping your back tight. Now, bend your knees slowly, maintaining a straight back. Crouch, in a slow motion, to the maximum possible extent. Repeat this exercise 20 times.
Toe Touches
Stand upright. Bend at the waist while keeping your legs straight. Continue bending down as far as you can go and try to touch your toes with your fingers. Sustain this position for a few seconds. This exercise should be done slowly and avoid "bouncing" while trying to reach your toes. Do this thirty times.
Sit-Ups
Sit-ups can help improve your vertical jump. Begin this exercise laying with your back against the floor, with your legs bent at the knees, and your feet flat on the floor. Place you hands behind your head. Now, lift your shoulders off the floor, in a slow motion. Continue to bring your body to an upright position. Do not "pull" on your head with your hands. Focus on making your stomach do the work. Exercises for your midsection are crucial for all physical activity as your ultimate all around strength and flexibility start here. Repeat this exercise 10-20 times.
To get the most out of your vertical jumping exercises, you should consider a vertical jump training program. Check out these Vertical Jump Program Reviews to see which are rated the best and to find more information on How To Improve Your Vertical.
