Vertical Jump Training Prerequisites
In order to jump higher. and increase your vertical jump training, you must do the right exercises and know what you are doing. Some athletes are not ready to enter an intense program until they have achieved some basic fitness levels.
You should have some cardiovascular endurance, muscular strength, muscle endurance, good nutritious diet, along with flexibility. After that, you can now challenge your body with more advanced fitness exercises to improve your vertical. Fitness can only improve if we overload the body. Overloading means pushing your body to do more than it is already doing. However the overload must be appropriate to the person’s fitness level. If you’re reasonably fit, you can overload more than an obese, sedentary person. It all depends on your body. After attaining an adequate fitness level, you will be ready for an intense vertical jump training program.
Improve Your Fitness Level With These Exercises
1) Cardiovascular (or Aerobic) Exercises
Cardiovascular endurance is an achieved thorough regular aerobic exercise, which is a repetitive movement of large muscle groups over an extended period of time. Examples of aerobic exercises include jogging, swimming, rope jumping, and… of course playing basketball.
2) Increase Muscle Strength
Muscle strength is improved by applying resistance to a muscle group. Lifting weights is a good way of improving muscle strength. Calf exercises, squats, lunges, are some examples in increasing strength for jumping higher.
3) Increase Muscle Endurance
Muscle endurance is the ability of the muscle to repeat that movement over a period of time. Muscle endurance improves in conjunction with muscle strength. With regular exercise, your muscles burn energy more efficiently and endure overloading for longer time. Rope jumping, running long distance or for a long time, are some examples for building endurance.
4) Improve Joint and Muscle Flexibility
Joint flexibility refers to how much the joint can undergo as limited by the joint’s structure and surrounding connective tissues. Warming up and then stretching your calves, hamstring and quad muscles are important activity in preventing injuries and increasing your fitness level. Joint flexibility can also give dramatic increases in vertical jump.
5) Daily Nutritious Diet
A good healthy diet promotes faster recovery and is important for your body to repair itself. Avoid eating junk food or sugars, and make sure you diet includes protein, good carbs and fats, along with vitamins. Drinking plenty of water will also enhance your growth and ability to handle an increase load of exercises.
6) Reduce Your Body Fat
If your body fat index is less than 10%, you can increase your potential in jumping higher. You need to concentrate on building muscle and limit your caloric intake. A nutritionalist will be able to design the proper diet that makes sense for you specific needs. Vigorous exercises like running will also help you to lose those extra pounds and condition your lungs.
Remember, obtaining a good fitness level is the start of your jumping higher program. After that, you can begin to do exercises to increase your vertical explosion. Plyometric exercises, along with the previous steps, will help you jump higher. Plyometric training develop quick twitch muscle fibers needed to increase your vertical. Many athletes omit these exercises, resulting in them not drastically increasing their vertical jump.
Benjamin J. Mihajlov is a coach and certified personal trainer who loves helping athletes maximizing their quickness and vertical explosion. Jump training is a science and needs to be done correctly for maximum results. Check out these online resources on how to jump higher and improve vertical jump videos.
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