Periodic training and how to increase vertical jump ability

Exercises on how to increase vertical jump ability involve strength training with the use of weights. The exercises are programmed in three phases or periods and are intended to develop the following attributes when learning to jump higher:

Greater maximum body strength

Greater muscle power

Greater muscular endurance

However, it is impossible to train the body in all three phases at the same time, which is why coaches have developed regular training programs for athletes who want to learn how to increase vertical jump skills. The periods or phases lead to the next and the goal of training is to make the athlete possess explosive strength with high muscular endurance.

Phase 1: increase in maximum body strength

Phase 1 occurs long before the gaming season begins when you want to start training on how to increase vertical lift. During this phase, the athlete’s base fitness level is raised through cardiovascular, aerobic, and weight training. This is the phase in which the body prepares and should focus on developing core strength. During Phase 1 in the training on how to jump higher, the following are aimed at:

Prepare the ligaments, joints and tendons for the next intense activities on how to jump higher

Prepare the stabilizing muscles by strengthening them

Balance muscle groups by correcting differences in strength between flexors and extensors

The development of core strength, especially the muscles of the trunk and lower back, is important because all basic movements such as twisting, turning, jumping and running are highly dependent on the muscular strength of this part of the body. For strength training leading to effective exercise on how to increase vertical jump ability, core conditioning is very important, but is neglected by most athletes and trainers.

Shortly before the season begins, strength training should now focus on developing maximum strength when training on how to increase vertical jumps. When one reaches maximum strength, the next phase of training is assumed, which consists of training the muscles to achieve explosive strength and how to jump higher.

Phase 2 – Training for explosive strength

When the body’s basic fitness level has peaked and maximum strength has been reached, the second phase of training on how to increase vertical jumps involves converting raw power into explosive strength. Plyometric training can be incorporated into the athletes’ regular activities and if Phase 1 has been successfully implemented, the required fitness level should allow the athlete to withstand the rigors of plyometrics. Basketball or volleyball players should focus on exercises that develop explosive strength for the leg muscles, such as depth jumps, which are vital to learning how to increase vertical lift. Because plyometrics is a high intensity exercise, care must be taken not to overdo it. Most coaches set a limit of four training days per week for plyometrics.

Phase 3: maintenance of muscular endurance

In season, an athlete must train regularly to maintain resistance levels, especially for muscles that must engage in highly repetitive movements when training on how to increase vertical lift. Basketball, for example, requires one to jump and run many times during the season and an athlete who tires out in the middle of the season will not deliver quality minutes of play. Training on how to jump higher should be done regularly and at a manageable pace.

The periodized training program gives athletes enough time to develop the desired attributes of basketball players that are explosive strength with high muscular endurance. The training program and training on how to increase vertical jumps are designed to cover a year with the athlete at their peak right at the beginning of the season.

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