ANYONE can improve their vertical leap and learn how to jump higher!

The key to increasing you vertical jump is understanding the role your body type plays. Age, gender, race e.t.c., are not as important as most people think. You need to assess your own individual response to certain exercise routines, as this varies from one person to another. Just assigning you exercises simply doesn't cut it if you want real hops...you NEED a cycle based on exercises for your given body type, concentrated on your weaknesses. This group of exercises should cycle from Strength to Explosiveness to Plyometrics.

Some Basic Steps To Get You Started

1. Assess your present level of fitness and your expertise with prior types of working out. The most effective way to observe gains is to construct a totally new strength foundation. Then start utilizing an explosion phase. This will result in further inches.

2. Do Lifts. Entire body conditioning is an important factor for such an athlete and there is no superior exercise than the full back squat. This provides progressive increases on spinal loading, which provides stabilization under tension, and in addition improves stretch-response of hip muscles and hamstrings.

3. Make the squat the foundation exercise of your lower body workouts. 6-8 quality lifts gets the best strength developments and vertical carryover. For the upper body days, the philosophy is the same, with the central exercises being bench press, overhead press variations, pull-ups and dips. Keep in mind to work often overlooked muscles at the end of your workout - muscles such as hip flexors, the shins , transverse abdominals e.t.c.

4. Ensure that you use a lifting technique in a secure and effective way. Undergo 3-5 week strength phases for upper and lower body. Done properly, perceptible gains of 5+% on each lift should be seen weekly. Following this, you will be able to see how your jump is guaranteed to increase.

5. Properly use explosive and plyometric training as well as your strength training. These are your "field workouts" and are completed pre-weights. E.g., on Day 1 you begin by engaging in a sequence of tempo runs, sprints and low-intensity plyometrics (after the proper warm-up of course). By the time Phase 3 comes around, this will have gradually switched to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyometrics.

6. Emphasis on the heavier weights will decrease as you progress through the phases.

7. Visualization is important - imagine yourself exploding upwards. Visualize yourself with big leg muscles that are tightened like springs, prepared to blast you up into the air. Say to yourself "I feel myself getting more powerful and much lighter." After that jump another time. You should notice a marked |increase in your vertical jump. (Sports psychologists have long recognized the helpfulness of "mental practice" in improving athletic performance.)

Exercises That Will Help You Jump Higher
People playing sports, especially basketball, football, soccer, and volleyball, are most often interested in a way to increase their vertical leap. There are many exercises and programs available that are geared toward this. Here we review a few exercises that you could start with before undertaking a training program.

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