For most athletes, the ability to jump higher is of the essence. Volleyball, basketball, soccer and badminton are just a few of the sports that require their players to have this ability in order to gain a competitive edge over others. Thus, being able to jump higher is always a plus for any athlete to have. The question is, can you really train to increase your vertical jump? Isn’t this skill something you inherit instead of learn? It’s both. Some have it at birth, some don’t. But those who do not can work their way to the top. Also, those who have it can further improve their natural talent. You can start your vertical jump training today through a how to jump higher manual. The Jump Manual for volleyball vertical is one option. It’s a program that’s complete with a workout and nutrition plan, training videos and a whole lot more.
So what should you do to increase vertical jump? Exercises for vertical jump training involve strengthening the core and increasing leg muscle power. In order to keep your balance during your vertical leaps, you would need a strong core. This helps you reach higher heights during your jumps. On the other hand, your initial propeller from the ground up is your legs. Power training them gives them the needed strength to lift you as high up as possible from the ground when you jump. Lastly comes plyometrics. Plyometric exercises help train your muscles to respond with quickness. When speed or quickness is matched with an equal amount of strength, “vertical explosion” results. This explosion is what sets apart the greats from the average.
The following is an exercise routine that’s easy to follow. It will help you gain muscle in your core and your legs as well as promote responsiveness in the latter: Start with warming up by jumping a heavy rope for 3 minutes. Jumping rope is a simple and convenient yet effective way to effectively increase your jump height. This trains the neural pathways and muscles necessary to make a jump and thus instills quickness in your movements. Next, stretch the muscle groups in your abdomen and your legs before proceeding to the strengthening part of the routine. Jump ropes for another 5 to 10 minutes then get ready for muscle building.
Strengthening Phase. Strengthening the core need not be complicated. You can do 50 to 100 (minimum) crunches per session. The reps should be enough to strain and work the abdominal muscles. Afterwards, you can strengthen the legs and the calves through toe raises and knee bends. For every 2 reps of toe raises, do an equivalent of 1 knee bend. During an exercise, it is important that you listen to your body and stop when it gives you the signal that you’re about to overstrain it. Then proceed to jump squatting, a plyometric exercise. This exercises is a perfect way to train your legs for strength and quickness. Start with an air squat stance and jump as high into the air as possible. Do 5 to 10 reps of this, repeating them as quickly as possible. Then cool down by stretching the muscles. You can find more exercises to jump higher as well as a list a review of excellent vertical jump training programs at The Jump Manual Review.
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