Increase vertical jump by Luka Cempre
Increasing vertical jump has never been easy, especially because the results don't come fast. There are some good exercise which will certanily help you to see the results in few weeks if you do them regulary few times a week, but you should always know that the most important part of the jump training is warming up and resting.
First of all you should understand that every muscle has a limit, but under a proper training you can maximize the potential of a certain muscle to achieve better results. Muscles that you need to train are your calf muscles and quad muscles in your legs, which are the most important muscles at jumping ! As said before, you should always start a workout with warming up. It is very good to help yourself with jumprope, or 1mile jogging. After you are done with that, start with exercises (if you are older you can also include some weight in your exercise) like box jumps, skipping, 180° jumping and others that will make your muscles stronger and more explosive ! Be sure to stretch after you are done with your training.
These are just some basics that will slowly help you to improve vertical. A lot of people also use the method of being on their toes all the time. This exercise will not take you any time, all you have to do is to stand on toes, walk and run on toes. This will increase the strenght of your muscle and improve your vertical a lot.
You shouldn't expect huge results soon when trying to increase vertical leap. You should know that each centimeter is worth hours of training and you should be happy with any progress.
Plyometrics Intro
In his own experience, weight training and skill refinement are the ways to see fast imrovements in your vertical jump. After that, plyometrics comes into the equation.
Plyometrics came about in the 70's after Russian high jump coaches started experimenting with different training techniques to get an edge.
The goal of plyometric training is to increase the amount of explosive power a muscle can exert by fooling its fibres to react to a higher reflex potential than what they would without training.To put it a bit more simply, think of a ruber band being stretched and released. Now imagine the band is your quadricep (the muscles above your knee and below your waist). Plyometric training increases the force which the band can be stretched by, (crouching down for a jump stretches the quadricep) and therefore contracted by too (jumping contracts the quadricep).
So how we do it? The most effective way to train this stretch reflex is by jumping. How convenient and fun! Plyometrics is really any activity that involves jumping, because it stretches the muscles a bit. But All the Real effective overload plyometrics involve jumping off somewhere higher than your measured vertical jump, landing, and then jumping up again.
Plyometrics came about in the 70's after Russian high jump coaches started experimenting with different training techniques to get an edge.
The goal of plyometric training is to increase the amount of explosive power a muscle can exert by fooling its fibres to react to a higher reflex potential than what they would without training.To put it a bit more simply, think of a ruber band being stretched and released. Now imagine the band is your quadricep (the muscles above your knee and below your waist). Plyometric training increases the force which the band can be stretched by, (crouching down for a jump stretches the quadricep) and therefore contracted by too (jumping contracts the quadricep).
So how we do it? The most effective way to train this stretch reflex is by jumping. How convenient and fun! Plyometrics is really any activity that involves jumping, because it stretches the muscles a bit. But All the Real effective overload plyometrics involve jumping off somewhere higher than your measured vertical jump, landing, and then jumping up again.
