Want to know how to jump higher in a week? But, is it really possible?
A good vertical jump changes the momentum of a sport. For aspiring ones, it will turn their dream of becoming a professional athlete into reality. While for serious athletes, it will help them establish a more solid stature. To have a high jump doesn’t basically mean being tall. No matter what your age is, you can have the edge over your opposition.
Can you really jump higher in just a week?
I couldn’t blame those who have the same question in mind. Because after all, we know that achieving a high jump takes a lot of effort and time. But the truth is, and according to the claim of other athletes, YES, you can increase your jump in a week.
To jump higher in one week comes down to various things, though. The main keyword here is HARD WORK. You essentially need to give both your legs the awe and old shock as well as put in the work.
What do we mean by awe and shock?
It contains five-day blitz in which you combine weight training, plyometrics, and sprinting.
Day 1: Testing the vertical jump and doing weight training
Day 2: Doing plyometric works
Day 3: Performing weights after sprints
Day 4: Doing plyometrics again
Day 5: Doing weights followed by sprints
So, aside from awe and shock, there are other things you have to apply and stick to for a guaranteed result a week after.
Before undergoing a training, prepare yourself properly. You should be physically and mentally fit. Lose pounds if you think your weight is above average because this will not help you jump as high as you need.
Stretch. This is one of the biggest and most important factors you need to take into account if you want to improve your leap. Also, training to be flexible will greatly help you in protecting yourself against physical harms and unwanted injuries. Your muscles are less strained during this phase. It is difficult to jump with tight muscles, after all.
Practice a good jumping form. Doing so will help improve your jump. It highlights your body, besides working efficiently against gravity. In addition, a good jumping form also flexes your ankles and hips while bending the hands. Yes, it could be a bit difficult to successfully keep and position yourself in a great form before jumping. But with enough practice, you’ll be capable of getting the hang of it in a week, thereby, making you leap high.
Leg Muscle Exercises
From the simplest to the most complicated, there are various leg muscle exercises available. Jumping rope is one of the best leg exercises you can try. Not to mention, it is simple to do. Select a combination of leg exercises that work best for you together with other forms of exercises that target other important body muscles such as the core.
A good nutrition also says a lot about how high you can be able to jump. Say yes to foods that are rich in protein, and say no to foods that contain lots of fats. Protein because you are tearing down your muscles, hence, it needs to build, repair, and grow. You can get a whey protein supplement, too, for more visible results.
Testing your vertical is a good way to start as well. Measure where you are starting from and every after workout. This way, you know whether or not your vertical is really improving. There are various ways to do the test, from the traditional method (the use of a chalk and wall or a ruler and wall) to the most accurate ones using jump testers such as vertec and force plate analysis.
Exercises to begin with
Focus doing quality movements that are crucial to the form of jump you want to perfect. By enhancing your leaping mechanics, your explosiveness will be applied properly and any risk of injury will be prevented. Among the list of exercises you can use are:
- Squats – similar to that of jumping. Making these muscles stronger is important to develop power.
- Pulls – teaches quick strength application. A bit simpler than power snatches and power cleans
- Step-Ups and Lunges – focuses more on the legs. These make sure your one leg doesn’t negatively affect your performance and is not lag behind.
- Hip Extension – when the hamstrings and glutes are strengthened, safe landing and an improved jump is guaranteed
- Medicine Ball Throws – develops either the upper body or the jumping movement to assist with the jump.
- Plyometric – teaches the use of weight room power and strength. Such types of plyometric exercises include box jumps, squat jumps, hops, and counter-movement jumps.
Gaining inches should not be a difficult venture!
Proper discipline should be implemented here. Sometimes, your laziness might suddenly urge you, but don’t let that happen. Remember, you’re targeting to improve your vertical jump in one week. So, every minute is precious! You have to devote yourself to what you really want to accomplish. That’s one of the best secrets!
I know some who went through it like they shouldn’t care – making some excuses and missing several workout routines. Until they finally realized that they’re not improving mostly because they lack a good amount of determination. You need to do it regardless of the situation, achieve it as possible, control temptations, and begin working out intensely if you want to know how to jump higher.
So now you have an idea how to jump higher in a week. It is not really too tough as it seems; you just think it is that’s why. Most athletes fail because they tend to give up easily. They skip the program once they did not target the expected result. For additional assistance and motivation, a vertical jump program may be considered. It contains a lot of information you need to help you achieve concrete output. Or, ask someone to give you some support, a professional perhaps.