Michael Jordan is perhaps the greatest player to ever play the game of basketball. So what made him so great? Well, his 48" vertical jump didn't hurt. In fact, Michael Jordan's vertical leap gave him a significant advantage over his competition. He could easily pull down rebounds, raise up to block shots, and throw down some powerful dunks. I can't promise you that you will be dunking like Jordan, but if you implement the proper training program you CAN significantly increase your vertical leap.
The major muscles involved when a person jumps are the quads, hamstrings, and the lower back. Most people think that the calves play the biggest part in your vertical jump, but they are wrong. What, you don't believe me then test it out for yourself.
Stand up and keep your feet flat on the ground without bending your knees. Now try to jump up as high as you can. So what type of result did you get? I'm guessing you didn't break any vertical jump records. This is because you are using only your calves when you don't have any knee bend. Now repeat this test but this time take a deep knee bend. Are you finished? You should have jumped much higher this time because you are incorporating your major muscle groups.
About EIGHTY percent of your leaping power comes from the quads, hamstrings, and lower back. So if you want to increase your vertical leap it would make sense to center most of your effort on improving the strength and power of these muscle groups. I recommend using the following exercises:
Weighted Squats - Weighted squats with really heavy weight is the best overall exercise that I can recommend for you if you want to increase your vertical leap. You should not be able to do more than eight reps so make sure you are lifting heavy enough. If you step back and look at the squat motion you can see that it closely resembles the jumping motion. Squats are the perfect exercise and they hit all the muscle groups we need.
Sprints - Running sprints has several advantages. They will increase your speed, build your leg muscles, and improve your vertical jump. You can perform sprints anywhere, you don't have to take time out to go to the gym. You can easily make them harder as well by running up a hill if the flat land sprints become too easy or boring.
Jumping rope - Jumping rope can give you faster reflexes and will definitely help you out in the cardio area. Doing several sets will wear you out quick. However, once you have become a jump rope master, add some ankle weights to make it a bit harder.
Box Jumps - Box jumps are a basic plyometric exercise that you can do to improve your vertical leap. You don't have to have the professional boxes to perform them either. Basically anything will do. Jumping onto and off of a tall bench works well. Just remember to jump up again as soon as your feet hit the ground and EXPLODE UP as high as you can.
Heel and Toe touches - Another exercise where a gym is not necessary. Stand with your feet shoulder width apart. Jump as high as you can and bring your heels toward your butt. While in the air, touch your toes. Land, jump again, and then your heels. You can also try to mix it up a little by trying to touch your toes and then your heels in one motion before you land. This makes it a bit more difficult.
Another area that is often neglected is a person's form when they are jumping. It is very common to receive a 3 or 4 inch immediate increase in your vertical jump by simply implementing the right jumping techniques. So how can I say this? Well, I have seen it in myself. - 16887
The major muscles involved when a person jumps are the quads, hamstrings, and the lower back. Most people think that the calves play the biggest part in your vertical jump, but they are wrong. What, you don't believe me then test it out for yourself.
Stand up and keep your feet flat on the ground without bending your knees. Now try to jump up as high as you can. So what type of result did you get? I'm guessing you didn't break any vertical jump records. This is because you are using only your calves when you don't have any knee bend. Now repeat this test but this time take a deep knee bend. Are you finished? You should have jumped much higher this time because you are incorporating your major muscle groups.
About EIGHTY percent of your leaping power comes from the quads, hamstrings, and lower back. So if you want to increase your vertical leap it would make sense to center most of your effort on improving the strength and power of these muscle groups. I recommend using the following exercises:
Weighted Squats - Weighted squats with really heavy weight is the best overall exercise that I can recommend for you if you want to increase your vertical leap. You should not be able to do more than eight reps so make sure you are lifting heavy enough. If you step back and look at the squat motion you can see that it closely resembles the jumping motion. Squats are the perfect exercise and they hit all the muscle groups we need.
Sprints - Running sprints has several advantages. They will increase your speed, build your leg muscles, and improve your vertical jump. You can perform sprints anywhere, you don't have to take time out to go to the gym. You can easily make them harder as well by running up a hill if the flat land sprints become too easy or boring.
Jumping rope - Jumping rope can give you faster reflexes and will definitely help you out in the cardio area. Doing several sets will wear you out quick. However, once you have become a jump rope master, add some ankle weights to make it a bit harder.
Box Jumps - Box jumps are a basic plyometric exercise that you can do to improve your vertical leap. You don't have to have the professional boxes to perform them either. Basically anything will do. Jumping onto and off of a tall bench works well. Just remember to jump up again as soon as your feet hit the ground and EXPLODE UP as high as you can.
Heel and Toe touches - Another exercise where a gym is not necessary. Stand with your feet shoulder width apart. Jump as high as you can and bring your heels toward your butt. While in the air, touch your toes. Land, jump again, and then your heels. You can also try to mix it up a little by trying to touch your toes and then your heels in one motion before you land. This makes it a bit more difficult.
Another area that is often neglected is a person's form when they are jumping. It is very common to receive a 3 or 4 inch immediate increase in your vertical jump by simply implementing the right jumping techniques. So how can I say this? Well, I have seen it in myself. - 16887
About the Author:
Looking to find more information on vertical leap training and Michael Jordan's Vertical, then Brayden Fisher has the information you need visit www.40inchvertical.net for the best vertical leap exercises and workouts.
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