Interested to know what is the best way to increase your vertical fast? Discover the tricks and tips!
For those athletes who are engaged in sports like volleyball, basketball, or football, working on the vertical jump is both necessary and important. It measures how explosive you are in the court. It could be your gateway towards a successful career in your chosen sport. A high vertical jump is not only about working intensely until your muscles reach their peak for better performance. It is more than just that. And, this article will give you some information you need to improve your leap over time.
Hold your excitement yet, following are the practices you need to use for an improved vertical jump.
- Lose excess fat. A sad reality, the bigger you are, the tougher it is to jump high. So, lose pounds as possible. Women with more than 16 to 18% body fat and men with 10 to 12% body fat should consider reducing fats so their jumping ability won’t be compromised.
- Stretch to gain more inches. Stretches also prepare the body as well as help it to perform without potential hurt or injury. With stretching, flexibility is increased, which eventually enable further muscle group activation.
- Jump, jump, and jump. As what professional athletes and coaches claim, jumping is an important exercise routine that every player should not overlook. And, jumping rope is one of the efficient exercises that will help improve your leap. What makes jump rope extremely popular is that it is light, portable, and cheap. So, you can use it at work during your break time. Try combining it with some plyometric training for a more intense and effective result.
- Do the arm-swing technique. To do this, simply swing your arms downward in a pre-jump knee bend so as to take full advantage of the upward force made when swinging your arms upward in the jump itself. Kettlebell swings and clean and snatches are some exercises that improve this movement.
- Work your calves. Some people oversee the importance of working out their calf muscles. Don’t be in the same shoes. Calves are responsible for the ultimate drive force when you’re doing a jump.
- Squat jump. An athletic and dynamic exercise, squat jump helps improve strength. You can also try The Hundo. It is a well-known variation of squat jump in which you need to do 100 squats – jumping with extreme efforts every 10. And, you might also want to consider adding turns and any other tweaks to work on your landing.
- Try the core training. According to a study, core training helps improve vertical hop and maximum squat load. Exercises like medicine ball slams and wood cutter are excellent for core activation.
- Don’t forget to include plyometric workouts. When we say plyometric, it refers to the exercises that include quick and short muscle contractions afterward explosive moments. Power skips, stair jumps, butt kicks, box jumps, leaping lunges, and jump squats are among the examples of plyometrics.
- Get your leg up. This is specifically for those who are not two-leg jumpers but need to train one leg. Various exercises such as the single leg jump squat greatly contribute to an improved vertical performance.
- Get mobility. Improve your shoulder and hip mobility to gain benefits. Aside from keeping the core strong and stable, mobility in the shoulders and hips also helps in doing prime moves that you essentially need for a high vertical jump.
- Know the proper way of jumping and landing. This will not only improve your leap but will help reduce injury as well.
- When considering to use a vertical jump program, choose a reliable one. A program which is written by experienced and professional trainers or coached is much more recommended. All of their actual experiences can be shared with you instantly so you have an idea whether or not your implementation is really effective.
Gains do not always happen inside the gym. This is some common mistake among athletes. You may have spent much of your time working hard in the gym but the result didn’t satisfy you at all.
Why is this happening? Sure, you’re training the right way. However, do you give time for your muscles to rebuild again? Otherwise, you are allowing them to break down. No matter how much amount of rest you do but your muscles do not have the right fuel, they won’t still be able to rebuild.
Increase your vertical jump to feel energized and gain more strength
Squats and deadlifts are two of the main components that generate the release of different hormones. Leg training also improves lower back, keeping you symmetrical and balances which is crucial for boosting your leap.
Increase your vertical jump to boost your balance
Having strong muscles doesn’t literally mean having solid balance. There are some athletes who have lots of muscles but have a failed performance when catching a ball. So, make sure to practice to become more stable. Weight training exercises are key. These are important to prevent useless muscle mass build up and keep your flexibility all the time.
Increase your vertical to minimize risks of injury
The design and preparation of your jump workout tell the difference between staying in the game and being injured. To avoid missing out on your important game, ensure to do functional exercises like lunges and squats as they will help improve the flexibility and stability of your hips and knee. If you have a cartilage injury, improving your posterior chain is a good and fast solution.
When it comes to sports, many different universal skills stand out most. Some of these include good coordination of hand and eye, agility, quickness, and speed. However, there is another ability that’s equally crucial particularly in sports like basketball and volleyball. That is a vertical jump. By knowing what is the best way to increase your vertical fast, you can be able to escalate yourself from a noble player to an extraordinary one. Follow these tips and tricks and you’d surely love the results they can give.