Excelling in basketball, volleyball or track requires a search for exercises to increase the vertical jump. After all, the highest jumpers, especially in basketball, often make or break the team, that is, between getting the dunk or being discredited.
Many coaches, trainers, and athletes alike have tried to include many different exercises to increase the vertical jump in the list of jumps. However, his hopes of turning your average weekend warrior into just a warrior have produced unsuccessful results. In the end, the leader of the jumping pack often targets the guy with the gifted genes.
But does it have to be like this? No. The rest of us can catch up as long as we do the right things the right way. Contrary to conventional belief, it’s usually not our mediocrity or even the exercises fault for not being able to jump higher. Each exercise plays a role in producing the force or power needed to jump like Jordan or jump like LeBron.
However, there is no point in incorporating correct exercises into a vertical jump program that holistically fails to deliver the products. A program that is not backed by desire on the part of the instructor or athlete, and that is not well organized and progressive, is a recipe for failure. Monotony, carelessness and lukewarmness are not enough here.
With that, here are some tips to consider when incorporating exercises to increase vertical jump into your program.
1) How well conditioned are you? The fitter your bones and soft tissues (muscles, tendons, and ligaments) are before you begin your vertical program, the less chance of injury. Pretty obvious when you think about it. However, when your tissues are weak, cumulative trauma can build up over the course of the program, not immediately. This makes things less obvious. It is best to contact your coach or coach regarding this “base” training. before Try exercises to increase your vertical jump.
2) Do not be a failure and do not train for it:
- Doing the jump squat 30 times in a row is a mistake. Each repetition should be performed at peak power, gaining the same height each time for each repetition. If your muscles are getting fatigued (not jumping as high with each successive rep), then your results/gains will be minimal to none.
- It should take less than 10 seconds to perform most exercises to increase your vertical jump (depth jumps are an exception, as you get enough rest between repetitions)
3) Most People Do Plyometrics Wrong, Maybe You Do Too! Errors include:
- Poor core condition before starting a plyometric program
- Not doing every rep at peak performance. Doing squat jumps without jumping as high as you can each time will reduce your progress.
- Taking more than 10 seconds per game
- run wrong way
- Not doing more total work but less training time as the weeks go by. For example, do 10 weeks of plyometrics without increasing the total number of reps/workout, or without decreasing the total duration of the workout. If your program falls into this category, throw it away. Unfortunately, this includes the majority.
In any case, a successful program that contains exercises to increase the vertical jump must be scientifically based and not resort to unproven or “voodoo” methods. It should also work for about 85% of the people who complete it. The program I used containing the above principles helped me gain 10 inches on my vertical and 14 inches on my long jump in just ten weeks, a bit below average, but not bad for a 35 year old.
That’s it for my discussion of exercises to increase vertical jump. Now keep jumping!
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