Monday, March 28, 2011

3 Ways To Improve Your Vertical Jump Height

Take steps to improve your vertical jump height. It won't just happen...you have to train correctly to improve your hops. It will also improve your speed. At the NFL Combine, those with the highest vertical jumps typically have the fastest 40 yard dash times.


So, here are 3 things you can do to improve your vertical:

1. Improve your total body strength, especially leg strength. Overall strength training (including core training) is needed to stabilize joints, build muscle, correct postural problems and improve flexibility.

How much lower body strength do you need to develop optimum power? A male should be able to squat his body weight 8-10 times and a female should be able to squat about 75% of her body weight 8-10 times. If you are not able to squat, then you should be able to leg press about 1.5 times your body weight 8-10 times.

Powerful athletic movements initiate with or transfer through your core area. Translation: a weak core will severely hurt your power output and vertical jump.

2. Explosive weight lifting will improve your power and set you apart from your athletic competitors. Make your total body more explosive.

Just as you can do medicine ball exercises, plyometric exercises and light dumbbell exercises explosively, you can also lift heavier weights explosively.

Lifting weights explosively is an advanced form of exercise and shouldn't be done by beginners or youngsters. Your body should have the needed stabilization and strength before beginning explosive lifts.

It doesn't help you improve as an athlete to continually get stronger if power development is not there also. Power, or speed strength (how fast your muscles can produce force) is one of the best physical predictors of success in sports.

Research has proven that only lifting heavy weights at a moderate or slow pace will not improve your explosive power.

3. Plyometrics, upper and lower body. Plyometric exercises help you to increase leg power and arm power.

Work hard, expect success!

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
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2 comments:

  1. Thanks for this. We are not great jumpers, so any added height would be nice.

    ReplyDelete
  2. Thanks for the visit! Hard, smart work can improve your skills and jump height.

    ReplyDelete

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