Many people are using special techniques and exercises to jump higher. Even though there are many exercises that you can do to increase your vertical jump, I'm going to give you a few that have worked for me. Remember that prior to performing these exercises, you should warm up and stretch to reduce injury to the muscle groups you will be exercising. A good way to warm up is to use a jump rope, if you have one.
Toe Raises
This exercises is fairly self explanatory. Toe raises exercises several muscle groups that are involved in jumping, and are a great way to stretch the ligaments in the ankle to reduce injury in the future. To perform this exercise simply stand erect, and raise to your toes. Be sure to move slowly and stretch as high as you can possibly go. Prevent yourself to rocking back and forth. Once you reach a point you can and should use weights to increase resistance.
Deep Knee Bends
Deep knee bends work on the major muscle groups that are involved in jumping. They can also strengthen the ligaments involved in knee bending, which can reduce future injury. To perform the exercise, bend your knees and crouch down with a very slight arch in your back, or as straight as possible. You should go down as far as you can go without pain, this is usually below a 90 degree angle. Slowly raise to an erect position, ensuring that your back remains at the same angle. These can also be done with small weights to increase resistance.
Stomach Crunches
Stomach crunches are a very simple exercises that can increase your core strength. Believe it or not, your abdominal muscles are heavily involved when jumping.
Jumping Rope
If you have a jumping rope, use it. These can be done virtually anywhere or any time, such as watching TV. Using a jumping rope is not only good for your cardiovascular endurance, but it also helps to increase the core muscles involved in jumping.
No comments:
Post a Comment