Jump Higher - Vertical Leap Exercises
There are tons of 'How to Jump Higher'
programs out there, and perhaps someday we'll review some of them. Or, create
our own. For now we present a list of jumping exercises that over time should
help increase your vertical leap. More jumping exercises and other guides coming
in the future.
NOTE: These exercises are known
to help one's physical fitness and incease leaping ability. If you have any sort
of injury, have any health problems, have any questions, or you feel any pain
while exercising, then stop, and consider consulting a doctor.
Vertical Leap Exercises - How to Jump Higher
Don't do jumping exercises 7 days a week. Four or five
days per week is enough. If you do it every day, you may give up after a week
or two. The idea is to keep exercising for months, or years, consistently. Note
that we have not organized an actual jumping program. Inside Hoops is providing
exercises that should help your fitness and leaping ability.
Before starting the exercises, warm up your muscles. Stretch
properly, and jog around for a few minutes.
If you have a jumprope, use it. Jumping rope definitely
helps your conditioning.
Running up and down stairs for a while is very useful
as a warmup, or a full exercise. Don't do too much or else you may wear our your
legs. Use it as a quick warmup, or a full exercise.
Deep Knee Bends --- Be standing. Slowly bend at the knees
while keeping your back straight. Slowly crouch down as low as possible (it shouldn't
hurt) and slowly rise back up. Do this 15 times. Over time increase to 20, 30,
Deep Knee Bend Jumps --- Be standing. Crouch down as described
above but fairly quickly, almost touching your bottom to the ground, then explode
upwards as high as you can. The moment you land, immediately crouch and launch
back up again. Do this 15 times, and when you can, increase to 20, 30, etc.
Toe Raises --- Stand regularly, then raise up onto the
tips of your toes. Lower back down. Don't just rock up and down, do it slowly
(not too slowly) but steadily. Repeat 30-50 times.
Toe-Raise with Weights --- If you have any sort of weights,
holding/wearing them while doing these toe raises will help. Use small weights
(a mere 5 or 10 pounds is fine) and work your way up.
Stomach Crunches --- We believe that sit-ups are bad for
your back. Stomach crunches, where while lying on your back, using your ab muscles
and keeping your back straight, you rise up just enough to lift your shoulders
off the ground, are better. Do them often - perhaps for 10 minutes in the morning
and 10 minutes at night.
Jumping Rope--- Jumping rope definitely helps your vertical
leap. Jump rope while watching tv or something. Make it a habit.