Is it really possible to increase vertical jumping quickly? Is jumping higher really that important? If you desire to have the competitors edge, learning how to jump higher is vital. In basketball, when you increase your vertical jump, your jump shot will be better, along with rebounding the basketball. As a defensive player, you will be more effective if you are able to jump higher in order to block your competitors shot. In many sports, including basketball, vertical jumping will provide you an advantage, making you a better athlete. In this article, you will learn three ways to help increase vertical jumping now.
1. Weight Lifting and Plyometric Exercises
You can increase vertical explosion with plyometric exercises. Plyometrics helps develop quick muscle fibers needed to improve vertical by training your muscles to explode quickly. Over time, plyometric training increases the amount of force you can produce and therefore plyometrics are effective in making you more explosive. This leads to improved sports performance, a higher vertical jump, and faster sprinting times.
The plyometric exercises typically are quick reactions to resistance like gravity or weights. It could be simply jumping as high as you can until you can not reach your maximum jump any more. Some exercises may include jumping over or on top of boxes, then jumping down off them. With plyometric exercises, it is important that each rep attempt is quick and attempt to achieve the maximum every time. Along with strength training, plyometrics provides a perfect complement to increase your vertical jump quickly.
2. Sprints, Intervals, and Agility Drills
One example of an exercise you can do is called dynamic step overs. It is simply jumping over a object like a box or a bench. The idea is to go from one side of the box to the other as quickly as possible. Start on the right side of the box and quickly step sideways to the left and on to the box. Jump off of the left foot and over to the left side leaving your right foot on the box. Quickly step up with the right leg and jump to the right side. Repeat side to side for 10 repetitions on each side. You need to quickly jump from one side to the other spending as little time on the ground as possible. As you get better and better, increase the height of the box to make it more intense.
Sprints and interval are also good exercises in your vertical jump training . These exercises will improve the reaction time of muscles and help build quick fiber muscles. Sprints forces your muscle to explode quickly, thus developing the hamstrings, quadriceps and calves used in jumping higher. Have you ever noticed that many strong jumpers are also fast runners.
3. Decrease Your Body Weight
Common sense tells us that excess weight can make it more challenging to jump higher. Besides putting extra stress on your ankles and knees, excess fat on your body will weigh you down. Simply by changing your diet, reducing sugars, and junk food will assist your body in losing the excess fat thus making you seem to "fly" ever higher. Good nutrition is vital for those desiring to improve vertical and jump higher.
About the Author:
Ben J. Mihajlov is a coach and certified personal trainer who loves helping athletes maximizing their quickness and vertical explosion. Jump training is a science and needs to be done correctly for maximum results. Check out these online resources on how to jump higher and increase vertical jump articles.
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