How to Increase Your Vertical

Whether you are striving to build your anaerobic threshold, or wanting to perform well during a physical examination or game, it is important to know how to increase your vertical jump. The vertical jump is done with two approaches, one in which there is a short run prior to the ump, and another one in which the jump happens from a standstill position.

The first one mentioned is the running vertical jump, and the second one is referred to as the standstill jump. The running approach is the first step you should practice as an introductory to the real jump. It is used as part of resistance training, and it will help build your muscle endurance so that you can shift to the standstill jump. Here are some ways to increase your vertical jump, from diet adjustments to specific exercise techniques.

The first thing you should consider doing before trying any exercise to build your stamina is to adhere to a specific eating regimen for the two hours leading to the exercise and one hour after you have completed it. The meal you eat before you start should be no more than 500 calories worth of carbohydrates. Your body will break the carbohydrates down for the energy it needs to meet the requirements of physical stress.

If you prefer to eat right before you start, you should consume a smaller meal that does not exceed 100 calories and make sure you eat it before the last ten minutes leading to the exercise. The quick meal can be oatmeal, whole grain or whole wheat foods, a cup of almonds or pistachios, a sweet potato, a banana or an apple. After the work-out, consume both carbohydrates and proteins. Now that you have this information, you can read on to choose which exercises suit your preferences.

After measuring your current vertical leap, which can be done by raising your arm and having someone measure the point at which your finger tips are, and then measure how high it reaches once you jump, you can start skipping rope and doing squats in concentrated intervals. Start jumping rope with one leg at a slow rate, and when you feel that leg becoming heavy, switch to the other one. Increase the rate at which you jump, and increase the time as well, starting at five minutes.

Doing squats are not difficult, as long as you keep your back as straight as you can in the beginning to avoid pain on your knee joints. You can bend forward once you get used to doing it with your back straight. Your feet should be as far apart and parallel to the width of your hip. When you rise fro the squat, jump and turn 180 degrees as fast as you could.

It is best to do 3 to 5 sets of squats in the beginning, with 10 squats in each set. Once your calf muscles are strong enough, you can hold 4 to 8 pound weights and have your upper body forward. Your knees will be able to take pressure, but only do 5 in each set.

Another exercise you can practice to strengthen your calves is standing on a curb or some other type of platform with your ball points (the toe area) supporting you and your heel in mid-air. Raise yourself slightly and repeat this until you feel your calf muscles tighten.

If you decide to participate in weight training, make sure you are sure of whether you are following a plan for lean muscle or bulky muscle. Although lean muscle is preferred for the vertical jump, you can choose either type of plan based on the sport you play. The plan for bulky muscles involve using low reps and high-weight training, and lean muscle training involves high-rep and lighter weights.

Knowing how to increase your vertical jump will set you apart from others because it involves your diet and specific exercise techniques that require you to push your self to the limit and increase your aerobic and anaerobic threshold.

According to some peoples’ perspective, you do not have to change your whole diet or push yourself over the edge to increase your vertical jump, but, if you strive to be the best at anything you do, you will understand why following these steps are essential. You would also realize that most people don’t push themselves beyond their limit, so, they would not experience the same sense of accomplishment you will feel when you do everything you can to increase your strength.

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