If your dream is to jump higher for volleyball, basketball, or any sports, you’ll find helpful ideas in this article. It contains some good stretches to jump higher. So, keep on reading!
Having the ability to jump higher in any sports game will predictably add some feel into the game. Imagine the excitement and thrill you bring once you perform a slam dunk quickly. How about rebounding or shot blocking? Imagine swatting away the ball as well as the confidence and energy you’re instilling in your teammates. Becoming everyone’s apple of the eye is what you also dream of, and a good vertical leap could help you regarding this matter. Using it, rebounding both defensively and offensively, blocking a shot, and dunking a ball are just quite easy on your part.
Does stretching really help in increasing your vertical?
This is one of the questions I’ve been hearing from many players. And, I’m confident to say that YES, stretching does really help in your vertical leap training because it can help speed up recovery, aid in injury prevention, and above all, improve performance. Though, not all stretches can produce excellent output. Various forms of stretches must be used at various times depending on your need.
How stretching works
The muscles tend to store energy when stretched. Before jumping, this stored elastic muscle energy is increased as you bend down or do a counter movement. Then, your body makes use of that energy to jump in a higher manner.
So, what are some good stretches to jump higher?
When it comes to vertical jump workouts, static stretches and dynamic stretches are the two specific categories popularly used.
- Static Stretches – includes placing the muscle in a stretched position for about thirty to sixty seconds and trying to boost that stretch over time in a gradual manner.
Most of the static stretches have been reported to lessen jump performance and power if done preceding exercise. For this reason, it is best to perform dynamic warmups. By stretching your stressed muscles, the tightness will be relieved. This results in injury prevention, less soreness, recovery time, and nonstop performance improvements.
Below are the static exercises you may try:
Static Hip Flexor: An excellent exercise for improving vertical jump. It is suggested to spend two bouts of thirty to sixty seconds doing it before jumping.
Standing Quad Stretch: To do this, stand holding on to a support using your hand. Bend the opposed leg at the knee. Then, using a similar side hand, take hold of your ankle. Keep your knees in a single line and then pull the raised foot in your glute. Carefully press out with the pelvis. Hold for around sixty seconds. Switch sides. Execute 2 or 3 times on every side.
Lying Glute Stretch: Start by lying on your back. Bend your knee on the right while putting your foot onto the floor. Now, it is your left knee you need to bend. Put your ankle across the top of your right thigh just beyond the knee. Open out your left knee to the side and then raise up your right leg. Thread your hands throughout in order to get the back of your right thigh using both your hands. Pull in your leg towards you. Hold for sixty seconds. Shift sides. Repeat the process 2 or 3 times.
Other static stretching exercises that you can try even at home are seated groin stretch, warrior lunge stretch, seated hamstring stretch, and standing quadriceps stretch.
- Dynamic Stretches – help increase flexibility and variety of motion as well as warm up the muscles with active moves. Some dynamic stretches are used for preparing the nerves, tendons, and muscles for the high-intensity jump training demands.
Similar to static stretches, dynamic stretches are also done before a game or workout. Hamstring and groin pull are among the most common injuries related to jumping. Hence, you should focus on these areas. With correct execution, dynamic stretching exercises can decrease injury risks and improve overall performance in the arena.
Here are some effective dynamic stretches you can perform to help you prepare for high-intensity jumping workouts.
Leg Swings: Responsible for warming up and stretching out the abductor’s muscle group, adductors, and hamstrings. It gives more emphasis on loosening the hamstrings.
Lateral Leg Swings: Allows your groin and hips to warm up. To do lateral leg swings, stand facing the wall with the hands out to give support. Swing the leg from side to side in your body’s front. Do ten to twenty swings, and then switch sides.
Core Workout: Activating, mobilizing, and strengthening the core muscles is a great way for vertical jump improvement. These muscles are especially important when producing and transferring force both up and down the kinetic chain. Dunking a ball also requires your core muscles.
Calf Stretch: Perform a dynamic calf stretch exercise that gradually boosts the force and range of motion used all through the total range of plantar flexion and dorsi.
Glute Stretch: For full explosiveness, doing glute stretch is suggested.
There are other forms of dynamic stretch exercises one can do to improve his jumping skills. Exercises such as standing hip circles, deep squats, and lunge.
Perform stretching exercises and jump higher!
Incorporate static and dynamic stretches in your day-to-day workout routine and increase your vertical jump height. You may notice some results in just minutes. Combine these stretch exercises with plyometric and strength training and you’ll surely become the crowd’s favorite instantly!
To sum it up, doing stretch exercises to jump higher is the clever thing to do. It gives you an assurance that your muscles are fully stretched and are prepared to perform at their potential. Just make sure you are not overtraining or overdoing it. Take your time and execute them properly. Keep your body hydrated and eat foods that are specifically rich in protein.
By using and sticking to these tips and stretch exercises, you are on your way towards a successful sports career.