Increasing Vertical Jump - Tips For Jumping Higher

Vertical Jump can be used as a means for measuring how powerful a player or athlete is. It may also be a skill required in playing a game such as in basketball. To increase your vertical jump, what you basically need to do is to practice jumping higher numerous times within a week. Soon, your brain will realize what you have been trying to do and to achieve. In response, the brain will signal the body to act accordingly. You will eventually see that your body has been developing strength and needed qualities such as coordination. You will soon find yourself jumping higher, smoother and more effectively.

It all sounds and seems too simple to perform; but if you practice jumping incorrectly, you are more likely not to achieve your goals. This is why it is important to know first how to correctly do the jump practice. It is equally essential to implement some great tips to further help increase your vertical jump.

There are two types of jumping that one can perform. One is jumping from a standing position and the other is jumping while running.

Jumping While Standing

This is simpler compared to jumping while on a run. In this jumping style, keep in mind that you need to stand as tall as you possibly can before jumping in order to achieve excellent results. You have to rise up on your toes and then raise your arms upward surpassing the top of your head. With this, you can achieve better distance for generating downward forces. These eccentric forces will assist in facilitating your use of stretch cycle.

Jumping While Running

Off the run jumping has an obvious goal of being able to use horizontal speed in achieving better vertical jump results. The added variable from the horizontal movement can considerably make jumping more complex than the simple jump while standing.

You can take a look first into the track and field area. Observe the athletes and runners as they perform long jump, high jump or triple jump. Although the three events have varying approaches, you could get the similarity among them to know the best way to jump off from a run.

You need to work on your run up. For the track and field athlete, he first ensures the maximum distance of his jump wherein he will not run into the bar. You can do this, even without participating in the track and field event, by determining the spot where you exactly want to have a takeoff. From here, you can work backwards. You do not necessarily need to do it as accurate as that of an athlete. Choose a spot within the playing court where you can work at your maximum, yet controlled speed.

Controlled speed is crucial because it lets you absorb the force from running and use it accordingly to jump high. Without controlled speed, you might also be hurting yourself as you jump. When you do your takeoff, this momentum and speed you have while running will be transferred to your height in jumping. So, you have to maintain your speed as consistently as possible.

Learn how to achieve additional six inches to your vertical leap with the help of Double Your Vertical Leap. Another comprehensive source of information on vertical jump is Vertical Jump Development Bible.

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How Plyometrics Improve Vertical Jump

The best way to get better at anything is to do it. If you want to become a better free throw shooter, then the way to improve is to shoot as many as you can each day. The same can be said for improving your vertical leap. Developing strength in the upper and lower body can certainly make a big difference, but there is no substitute for jumping exercises. For this reason, plyometrics are considered to be an essential component to any vertical jump training program.

There are plenty of plyometric exercises designed to improve the vertical jump. But why exactly are they effective? We know that a muscle contracts more rapidly and with more force when it's stretched. The prime example is getting a lower center of gravity before jumping. When you bend the knees and hips, you are stretching the muscles, which in turn leads to a higher vertical jump. This is why we don't jump as high when we stand straight up and down.

The period between the stretching and muscle contraction is known as the amortization phase. The longer this period is, the lower your jump will be. If you want to maximize your jump, then it's important to contract the muscles as quickly as possible after they are stretched.

In other words, the quicker you jump after lowering your center of gravity, the better the results.

The perception might be that lower body plyometrics should be the only focus of a vertical jump training program. However, using the arms can add as much as 20% to your vertical jump if used properly. There are plenty of upper body plyometric exercises you can do.

There is still much that has to be learned in regards to number of repetitions, sets, and frequency that one should do. Much has to be considered before an athlete takes part in a plyometrics program. One program certainly does not fit all.

For instance, compare the typical high school freshman to a senior who has been in a weight training program for 3+ years. It wouldn't logical to expect both to do the exact same plyometrics program.

There are low, middle, and high intensity exercises. Skipping is considered to be plyometrics, but is very low intensity. On the flip side, depth jumps are high intensity and should only be reserved for athletes with experience with plyometrics and resistance training.

For those just starting out, begin with lower intensity and work your way up. This will go along way towards preventing injury.

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