Wanna learn to jump higher then all your friends?
The vertical jump is an important measure of physical fitness, athletic ability, and allows you to single-handedly, dominate your competitors.
An increased vertical jump can help in several sports including: basketball, football, volleyball and many more. The exercises listed below will help strength your lower leg muscles and improve your overall fitness level.
Do these exercises if you want INSANE results..
1. Box Jumps Will Increase Vertical Jump
Box jumps are as simple as they sound. Find a box, jump onto it. A staple of many CrossFit gyms, the box jump will help increase explosive power from your legs as you lift off the ground.
You can do these in sets of any number or for maximum repetitions during a defined time period. A one minute maximum repetition set is a good benchmark exercise you can use to measure improvement.
At the top of the box, be sure to lock the hips our forward with straight legs. The will prevent you from using your momentum from one jump into the next. The idea is to practice jumping from a standstill, not use momentum from the prior jump.
2. Abdominal Work Helps Build A Strong Core
Any abdominal work will help your vertical jump. Core muscles are used to transfer energy between the lower half of your body and the top half (and vice versa). Increasing the overall strength of these muscles will help not only the efficiency of that transfer, but help them contribute to that energy as well.
When working your abdominals, add weighted work as well. Do crunches on a medicine ball with weight and standing rotational work on the cable crossover machine. Treat these muscle groups like any other.
You would not work your biceps or triceps everyday, and abdominals are no different. Give them time to rest for maximum muscle growth.
3. Deadlifts with a Snatch Grip Will Add Strength To Your Jump
Deadlifts, one of the most popular powerlifting exercises, help work all of your lower leg muscle groups at the same time. By incorporating a wide, snatch grip, you will start the exercise in a deeper, squat-like position, further working all the muscles between the knee and hip.
If you are unfamiliar with the snatch grip, it is fairly simple. Approach a deadlift bar and grab the bar wide while keeping your back straight and your knees bent. Your hands should be several inches wider than shoulder width. Always keep your back straight in this exercise.
Improper form, especially of the back, can lead to injury.
Work these exercises several times a week and you will see significant improvement in your vertical jump. Do not do them everyday. Give your muscles time to rest. The best way is to do these exercises once each week.
For example, do box jumps on mondays, abdominal work on wednesdays and deadlifts with a snatch grip on fridays. You can incorporate more work in, so long as you build in enough rest for your muscles to heal.
The one key to increase vertical jump height though, is to practice. End every day at the gym with 15 or 20 vertical jumps. Practice your reach and experiment with different arm motions to find one that works best for you.
The more you practice, the better you will get.
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