Improve Your Vertical Jump and Be Explosive

Jumping is a spectacular movement that represents power and great skill to any individual with the ability. Popular athletes, especially those exciting NBA players inspire us with their time-stopping leaps in to the air. Such special individuals display efficient vertical jumps within the 28-34 inch range. This may seem too ambitious, but believe it or not with a dedicated and proper training, you can also enjoy a powerful vertical jump yourself and be explosive out there in the air.

A proper training means building up strength and power. Efficient strength exercises would include slow and controlled movements such as squats, step-ups, and lunges. Power exercises on the other hand require those explosive, speed movements just like in Plyometrics, which means explosive bounding and a mixture of hopping and jumping drills. Such activities incorporate strength and speed together, propelling jumps with more power. Once you achieve this, you have to exert effort to practice maximizing your vertical jumps, since this will naturally increase you vertical jumps over time.

Strengthening your legs, especially the muscle fibers inside them is one of the key to add more inches to your jump. In your workouts, start by warming up those muscles followed by extensive leg stretches. Stretching is vital because you want to protect those muscle fibers from possible tears and injuries while doing explosive activities like jumping.

You cannot accomplish a power vertical jump if your body is not efficiently up to it. You need an effective cardiovascular conditioning so you can perform this power move. The jump rope is an excellent item just for this cause.

Introduce sprints in your workouts. Sprints naturally build up those needed muscles that power your jumping ability. Try running the stairs with your toes; run up a flight step by step. Walk back down and start running back up again, this time taking two steps. Repeat the process as much as you can, but do not force yourself however, just let it flow naturally and you will feel fine.

Work yourself through with various sets of elevated jumps, explosive leg jumps, and double jumps. Elevated jumps require that you stand on platforms or a step bench, jump high and jump back to the base ground as soft as you can. Then you have to jump back to the platform immediately utilizing a bouncing motion.

The more physical explosive leg and double jumps demand that you position yourself first using a secure platform with your right foot planted firmly on it. Focus your strength and jump high as much as you can. Do this by exploding off using the right leg. Once in the air, scissor your legs up, land your left foot on a secured platform with your right foot off on the base floor. Get your bearings again and explode upwards, this time using your left foot to propel yourself upwards. Repeat three sets with ten each and rest for a minute in between sets.

It is important that while at it, you must care to rest your legs fully -- twice in a week. The results will be there as promised because of your dedicated efforts with these exercise programs.

About the Author

How to jump high and dunk the ball is a goal for every basketball player. There are no short cuts to learning how to jump high.

Author (chiro28). Submitted on Mon, 8 Aug 2011 Time: 5:37 PM

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