Expert Soccer Coach

Are you serious about your vertical leap training?

Correct training to increase your vertical jump is very COUNTER INTUITIVE.

Vertical jumping is an explosion caused by the sudden contraction of fast twitch muscles.  Because of this, training to improve jumping should be “anaerobic.”  All too often athletes are training in a way that that is mostly “aerobic”.

How should the training be different?

Athletes looking to improve have been told that long distance running would increase their vertical. This is big mistake. Running long distances like that can make your vertical jump to shrink.

Sprinting, like jumping is a more anerobic exercise.  How often do you see [a sprinter running the 2 mile run to train for sprinting? NEVER! Then why do so many vertical leap programs make us PACING ourselves during our vertical leap training regimes?

NEVER NEVER NEVER PACE YOURSELF [WHILE!

Maybe you have also seen these before. Athletes running up and down stairs or out of breath from doing speed ladder drills. Or perhaps you jump rope for 20 minutes and you are worn out.. you are going to say to yourself, “Now that was tough, surely that will help my vertical.”

These are not examples of training explosively, so they are NOT going to see results in explosive moves. I guarantee you, they will be disappointed. You must train for explosion and not endurance to improve your vertical jump.

“Explosion” training will not feel right at first.  You won’t get the same burn as training for endurance.  In a few ways explosion traing is easier, it just requires a great deal more focus and short term effort.

Your vertical jump training can improve incredibly soley by decreasing repetition and increasing intensity.

Doesn’t exercising less to get more outcome sound like a winning combination?

To get the most out of your vertical jumping exercises, you ought to think about a vertical jump training program. Check out these Vertical Jump Program Reviews to check which are rated the best and to find more information on Improving Your Vertical Jump.

People playing sports, especially basketball, football, soccer, and volleyball, are frequently interested in finding a way to improve their vertical leap. There are many exercises and programs available that are specially designed for improving a person’s jumping ability. Before starting any of these programs though, a person should at least be in good overall physical condition. Here we list a few exercises that you could start with before starting a training program. These will help get you started.

Warm Ups
Prior to starting any exercises, you should warm your muscles up. Try jogging around for ten minutes or run up and down s few sets of stairs. It is also a sound idea to stretch your muscles prior to beginning your exercises. Warming up prior to exercising helps you develop muscle fibers that are utilized for jumping.

Skipping Rope
Jumping rope is an exercise that is often overlooked, and shouldn’t be, as it can contribute to improving the strength of your legs. Moreover, it helps maintain excellent overall physical condition. Do this exercise for fifteen to thirty minutes regularly.

Knee Raises
Grab an overhead bar securely, with your arms straight overhead. Hang from the overhead bar, with your arms fully extended and knees slightly bent. Holding this position, slowly raise your knees up to your chest. Concentrate on contracting your stomach muscles during this process. Hold this position for a few seconds, before lowering your legs back down. Repeat this five times.

Knee Bends
One of the top exercises to increase your leg strength is with knee bends (also called squats). Stand in an upright position – straight, with chest out and with your back straight. Proceed to bend your knees slowly, maintaining a straight back. Crouch, in a slow action, to the maximum possible extent. Repeat this exercise 20 times.

Toe Touches
Stand straight. Bend at the waist while keeping your legs straight. Lower yourself down as far as you can go and try to touch your toes with your fingers. Sustain this stance for a few seconds. Do this exercise slowly and do not “bounce” while trying to reach your toes. Repeat this thirty times.

Sit-Ups
Sit-ups will help improve your vertical leap. Begin this exercise laying with your back flat on the floor, with your knees bent, and your feet flat on the floor. Place you hands behind your head. Now, curl the shoulders off the floor, in a slow movement. Continue to sit up. Do not “pull” on the back of your head with your hands. Concentrate on making your stomach do the work. Exercises for your waist are crucial for all physical activity as your ultimate all around strength and flexibility start here. Repeat this exercise 10-20 times.

To get the most out of your vertical jumping exercises, you should think about a vertical jump training program. Check out these Vertical Jump Program Reviews to see which are rated the best and to get more information on Improving Your Vertical Jump.

If you’re wanting to improve your basketball skills and would like to jump higher or even dunk, vertical leap programs can give you the boost you need. Which jump programs really deliver the goods though? There are many different products available, and several of them make claims that they can’t back up. If adding over 10 inches to your vertical jump was as simple as some of the products lead you to believe, wouldn’t everybody be able to dunk by now? So how can you find a truly first-rate vertical program?

Here are the five things you should look for when reviewing vertical jump programs.

1. Easy to follow instructions
It’s important that you can comprehend what the author of the program is discussing. It shouldn’t matter if you’re a beginner or a professional, the program ought to be simple for anybody to use without a bunch of complex terms.

2. Plyometrics and weighlifting workout routines
Programs that have plyo and weight workouts produce better results. If a product doesn’t have these things, there’s no way it can help you get the best results. Plyometrics involves explosive exercises, which is something you will need to give you the ultimate results.

3. Workouts you can customize
All athletes are at different stages, and what may work for one person may not work for somebody else. This is why it is extremely essential that a vertical jump program has enough variation – for beginners, intermediate and advanced ballers. That way, if you are advanced in plyometrics workouts, but in your life], you can create a special workout made up of the precise exercises that are most needed.

4. Increases overall strength and speed
The program should not only help you jump higher, it ought to automatically make you stronger and quicker as well. So, if you’re only able to jump an inch or two higher, the workout system you are using is probably not improving your strength or quickness.

5. Be Reasonably priced
You shouldn’t have to spend an arm and a leg just to jump high! (After all, how high can you jump with just one leg (ha ha)? There are some workouts out there that are worth the money, but none of them should cost five times what the others charge.

If you can find all 5 of these items in a vertical jump program, it is probably a good one, and one that should produce results.

To get the most out of your vertical jumping exercises, you must consider a vertical jump training program. Check out these Vertical Jump Program Reviews to check which are rated the best and to get more information on Improving Your Vertical Jump.

Do you need to know which exercises to begin with that will help your vertical leap? There are several to pick from. There are a few in particular that can boost your capability to jump higher. You need to ensure that you follow them closely. You can carry out the correct exercises, but if you don’t do them correctly, you won’t get the results you desire. Add these three exercises to your vertical training and you will be well on your way to adding major inches to your vertical.

While most people may well believe that just the leg muscles need development to help you jump higher, this is not accurate. Your lower back and erector muscles need to be strong too. Many of the back muscles are heavily involved and need strengthening as well. Vertical jumping exercises should include working on this area. So let’s get started with our first exercise.

Dead Lifts

Dead lifts are great. To begin the exercise, grab the barbell, bend your knees, and arch your back. Come to an erect position while holding the bar. Gradually return the barbell back to the initial location on the ground. The first 3 sets of 6-8 reps should be done quickly but steadily to avoid injury. Take a brief rest after these first 3 sets. Then do the next set, but this time take your time and feel the full range of your muscles.

Leg Presses

A subsequent exercise that can help improve your vertical jump is leg presses. Load a leg press machine with weights. Spread your feet away from each other. Allow the weight to come down as far as you can and then, pretending like you are jumping, push the weight back up rapidly. You don’t jump in slow motion, so you don’t want to train in slow motion. Your muscles act explosively when you are jumping, so you have to train them that way in your exercises as well. Repeat this exercise six times – and execute five sets. Take a short break between each set.

Medicine Ball

Lastly, utilize a heavy medicine ball in place of a basketball. Acting as if you are trying to dunk the ball, leap with the medicine ball toward the rim. Exaggerate the actions and reach for the rim. This will help build up all the muscles you will be using when you slam dunk for real. Remember to push yourself to the max.

These three exercises are simply three of many that can help enhance your vertical leap and learn how to jump higher. Combine these with more jumping exercises. Make sure you do them correctly, though.