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How You Can Leap Higher

ANYONE can improve their vertical jump and learn how to jump higher!

The key to increasing you vertical jump is learning how your body type affects this. Age, gender, race e.t.c., are not the deciding factors. You need to assess your own individual response to certain exercise routines, as this varies from one person to another. Just assigning you a list of exercises simply doesn't cut it if you want to really jump higher...you NEED a cycle based on exercises for your given body type, aimed at your weaknesses. These exercises should cycle from Strength to Explosiveness to Plyometrics.

Basic Steps To Get Started

1. Assess your existing level of fitness and your expertise with previous methods of training. The most effective way to get gains is to build a totally new strength foundation. Then start utilizing an explosion phase. This will result in even more inches.

2. Perform Lifts. Entire body conditioning is a key factor for such an athlete and there is no better exercise than the full back squat. This provides you with progressive increases on spinal loading, which , in turn, stabilizes you under tension, and as well improves stretch-response of both hamstrings and hip muscles.

3. Make the squat the foundation exercise of your lower body workouts. 6-8 quality lifts gets the best strength improvements and vertical carryover. On the days of your upper body workouts, use the same philosophy, with the core exercises being bench press, overhead press variations, pull-ups and dips. Remember to work often overlooked muscles at the end of your workout - muscles such as hip flexors, the shins , transverse abdominals e.t.c.

4. Make sure to use a lifting technique in a secure and effective manner. Undergo 3-5 week strength cycles for both lower and upper body. Done correctly, you ought to see gains of 5% each week. Following this, you will be able to see how your jump is bound to increase.

5. Properly use explosive and plyometric training as well as your strength training. These are your "field workouts" and are completed before your weight exercises. That is, on Day 1 you begin by using a series of tempo runs, sprints and low-intensity plyometrics (after the proper warm-up of course). By the time Phase 3 comes around, this will have gradually lessened to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyometrics.

6. Emphasis on the heavier weights will decrease as you progress through the phases.

7. Visualization is important - imagine yourself exploding upwards. Picture yourself with large leg muscles that are coiled like springs, ready to propel you higher. Say to yourself "I feel myself getting more powerful and much lighter." Then jump once more. You should notice a marked |increase in your vertical jump. (Sports psychologists have long recognized the effectiveness of "mental practice" in improving athletic performance.)

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