Increasinging Your Vertical Jump – Strength Exercises
Too many people seem to believe that your vertical jumping ability is something that you are born with ; it’s as if you’ve a God given ceiling that you’ll never get past. You watch basketball players and Olympic athletes jump to amazing heights and assume that they just got the right numbers in the genetic lottery.
Your vertical jump is a ability that can be improved, just like almost any other ability. Certainly, there are some natural physical aspects that are going to help or hinder your progress, but we all have our burdens to bear.
First, we should outline precisely what a vertical jump is. Fundamentally, you test your vertical jump ability by standing flat footed and jumping straight up in the air, without taking a step. You measure your jump reach by reducing your jump reach by your standing reach – the difference is regarded your vertical jump. Your standing reach is the height you can reach standing flat footed, your jump reach is as defined above. Just so you know what you’re competing against, the average NBA player has a vertical jump range of 28 to 34 inches.
Because your vertical jump is an explosive muscle movement, you must work on increasing both your power and your strength. This is definitely done through specific exercises. This article will target the strength exercises.
An exercise that increases your strength is something that you do with a slow and controlled motion. Squats, lunges and step-ups are the best strength exercises for increasing vertical jump. One of the explanations that these are so beneficial is usually because they work both your knee and hip joints at the same time.
One of the most common causes of injury are exercises done inappropriately, so it is important to look at each of these exercises and the way to correctly perform them. While this will convey the basic and safest procedures, you must have a pro tutor observe your strategy to ensure you are not putting yourself at risk.
Squats are one of the finest overall exercises for athletes and also one of the most dangerous if performed incorrectly. You should have a good stance with the bar on your traps and shoulders, never on your neck. Your chest should be out and your back should be tight, leaning forward just a little. Your knees should stay directly above your feet at every point and not bow in or out, as this may cause knee Problems in the future. Keep your weight on your heels at every point.
Step ups are generally performed with dumbbells and a box or bench designed for step ups, usually sixteen to eighteen inches in height. You must stand in an upright position, with dumbbells in hand, and step up onto the box to a height which puts your knee at a 90-degree angle. You should do 10 to 15 repetitions with one leg and then repeat with the other.
Lunges are usually done with either dumbbells or with a bar across your upper back. You start by standing in an upright position and then step as far forward as you doubtless can, but don’t lean your upper body. Your torso should stay upright at all times. Again, you are trying to get your knee at a 90-degree angle. You then step into your original, upright position. As with step ups, you must do ten to 15 repetitions with one leg and then repeat with the other leg.
Keep up these exercises and you’ll soon dazzle yourself with the increase of your vertical jump.
