Exercises To Help Improve Your Vertical Leap

There are many exercises you can use to help you jump higher. Here are a few that you can use as general "get in shape" exercises before starting you actual vertical jump training program.

Warm Ups

Before beginning the exercises, you should warm your muscles up. Begin by jogging around for ten minutes or run up and down the stairs for a while. It is also a sound idea to stretch your muscles prior to beginning your exercises. Warming up before exercising helps you develop muscle fibers that are utilized during the jumping process.

Skipping Rope

Jumping rope is an exercise that should not be overlooked, as it will contribute to increasing the strength of your legs. It also promotes maintaining excellent cardiovascular condition. Perform this exercise for fifteen to thirty minutes regularly.

Knee Raises

Hold an overhead bar tightly, with your arms about shoulder-width apart. Hang from the overhead bar, with your arms fully extended and knees bent slightly. Holding this position, slowly raise your knees towards your chest. Concentrate on contracting your stomach muscles as you do this. Maintain this position for a few seconds, before lowering your legs back down. Repeat the process five times.

Knee Bends

One of the top ways to improve the strength of your legs is with knee bends (also called squats). Stand upright - straight, with chest out and with your back straight. Now, bend your knees slowly, maintaining a straight back. Crouch, in a slow movement, to the maximum possible extent. Repeat this exercise 20 times.

Toe Touches

Stand straight. Bend at the waist while keeping your knees locked. Continue bending down as far as you can go to touch your toes with your fingers. Sustain this stance for several seconds. Make sure you do this exercise slowly and avoid "bouncing" while trying to touch your toes. Repeat this thirty times.

Sit-Ups

Sit-ups will help improve your vertical jump. Begin this exercise laying with your back flat on the floor, with your knees bent, and your feet flat on the floor. Place you hands behind your head. Now, curl the shoulders from the floor, in a slow movement. Continue to bring your body to an upright position. Do not "pull" on the back of your neck with your hands. Concentrate on your stomach doing the work. Exercises for your waist area are important for all physical activity as it is the "core" area of your body. Repeat this 10-20 times.