Posts Tagged ‘Hip Flexors’

ANYBODY can increase their vertical leap and learn how to jump higher!

The key to jumping higher is learning how your body type affects this. Age, sex, race e.t.c., are not the deciding factors. You need to do an assessment of your own individual reaction to certain exercise routines, as this varies from one person to another. Just assigning you exercises just doesn’t cut it if you want to really jump higher…you NEED a cycle based on exercises for your given body type, aimed at your weaknesses. This group of exercises should cycle from Strength to Explosiveness to Plyometrics.

Some Crucial Steps To Get You Started

1. Assess your current level of fitness and your level of experience with earlier methods of training. The best way to experience gains is to construct a totally new strength foundation. Then start utilizing an explosion phase. This will result in further inches.

2. Do Lifts. Entire body strength is a key factor for such an athlete and there is no superior exercise than the full back squat. This provides you with progressive increases on spinal loading, which provides stabilization under tension, and in addition improves stretch-response of both hamstrings and hip muscles.

3. Root the squat centrally within most of your lower body workouts. 6-8 decent lifts gets the best strength developments and vertical carryover. On the days of your upper body workouts, use the same philosophy, with the core exercises being bench press, overhead press variations, pull-ups and dips. Bear in mind the overlooked muscles towards the end of your workout – muscles such as hip flexors, the shins , transverse abdominals e.t.c.

4. Make sure to use a lifting technique in a safe and effective style. Undergo 3-5 week strength cycles for upper and lower body. Done properly, you should see gains of 5% each week. Following this, you will be able to see how your jump is bound to increase.

5. Correctly utilize explosive and plyometric training as well as your strength training. These are your “field workouts” and are finished pre-weights. E.g., on Day 1 you start by engaging in a sequence of tempo runs, sprints and low-intensity plyometrics (after the proper warm-up of course). By the time Phase 3 comes about, this will have slowly switched to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyos.

6. Emphasis on the heavier weights will decrease as you advance through the phases.

7. Visualize by closing your eyes, imagining yourself exploding upwards. Visualize yourself with big leg muscles that are tightened like springs, prepared to propel you higher. Say to yourself “I feel myself getting more strong and much lighter.” After that jump again. You ought to observe a noticeable increase in your vertical jump. (Sports psychologists have long documented the helpfulness of “mental practice” in improving one’s performance in sports.)

One final thought – the core of improving performance in any sport is the core (center) of your body…your midsection. To improve your midsection check out this information on how to get abs.

ANYONE can increase their vertical jump and learn how to jump higher!

The key is understanding the role your body type plays. Age, sex, race e.t.c., are not as important as most people think. You need to assess your own individual reaction to certain exercise routines, as this varies from person to person. Just assigning you exercises just doesn’t cut it if you want real hops…you NEED a cycle based on exercises for your given body type, concentrating on your weaknesses. This group of exercises ought to cycle from Strength to Explosiveness to Plyometrics.

Some Important Steps To Get You Started

1. Assess your present level of fitness and your expertise with prior types of exercise. The most effective way to experience gains is to construct a totally new strength platform. Then start utilizing an explosion segment. This will result in further inches.

2. Perform Lifts. Entire body strength is the key for such an athlete and there is no better exercise than the full back squat. This gives you progressive increases on spinal loading, which provides stabilization under tension, and additionally improves stretch-response of hip muscles and hamstrings.

3. Root the squat centrally within most of your lower body workouts. 6-8 decent lifts gets the best strength improvements and vertical carryover. For the upper body days, use the same philosophy, with the core exercises being bench press, overhead press variations, pull-ups and dips. Keep in mind to work often overlooked muscles at the end of your workout – muscles such as hip flexors, the shins , transverse abdominals e.t.c.

4. Ensure that you use a lifting technique in a safe and efficient manner. Undergo 3-5 week strength phases for both lower and upper body. Done properly, observable gains of 5+% on each lift ought to be seen weekly. Following this, you will start to envision how your jump is guaranteed to increase.

5. Properly utilize explosive and plyometric training as well as your strength training. These are your “field workouts” and are finished pre-weights. That is, on Day 1 you start by engaging in a sequence of tempo runs, sprints and low-intensity plyos (after a dynamic warm-up of course). By the time Phase 3 comes about, this will have steadily lessened to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyometrics.

6. Concentration on the heavier weights will decrease as you advance through the phases.

7. Visualize by closing your eyes, imagining yourself exploding upwards. Visualize yourself with large leg muscles that are coiled like springs, set to propel you higher. Say to yourself “I feel myself getting more strong and much lighter.” Then jump once more. You should notice a marked increase in your vertical jump. (Sports psychologists have long recognized the effectiveness of “mental practice” in increasing one’s performance in sports.)

To get the most out of your vertical jumping exercises, you must consider a vertical jump training program. To get more information on Improving Your Vertical Jump, check out these Vertical Jump Program Reviews to find out which are rated the best.