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One of the most common questions from young sports players is how increase vertical leap, or vertical jumping ability. It may be because they want to slam dunk or catch a pass reception over the defender’s head. But whatever the reason, know that jumping higher is definitely achievable with the right mindset and training. What you want to make sure avoid doing is making common mistakes in choosing a jump training program that’s unsuitable for you. Regardless of what a jump training program claims, choosing what is not right for your physiology and body type will simply result in minimal gains, maximum frustration, possible injuries to your joints and muscles, and simply overall waste your time.
A strong vertical leap is crucial to performing well in nearly every sport. Lifting weights is a crucial part of developing a strong vertical jump. Also, in order to improve your jumping ability, you should train like you play. That means you should be incorporating actual jumping into your jump training regimen. Just be careful not to overdo it in the jumping department–if you want to maximize your jump gains, you really shouldn’t play sports every day. That’s because her muscles need time to rest, recuperate and grow. Plenty of rest (including 8 hours of sleep a day) and proper nutrition go without saying.
Jumping requires explosive power, and the best way to develop power is to overload your muscles by incorporating weightlifting into your jump training. The primary muscles that provide your jumping power are your quadriceps (thighs), calves, and buttocks. Calf raises are good finishing exercise to a jump program, but the majority of your power is going to come from your thigh muscles. And squats are hands-down the best way to target these muscles. But you must be careful and do squats properly, as they can be very dangerous if done incorrectly. One common attribute you see in athletes who jump very high is that they can lift a disproportionately high amount of weight when doing squats.
Actual jumping, especially if incorporating plyometrics, can also substantially increase your jumping ability. The one caveat to watch out for when doing jumping exercises is to make sure you have a sufficient amount of cushioning in your shoes and landing surface, otherwise you could be risking shin splints or stress fractures in your shin bones, which could set your training back for months. One thing to keep in mind is that plyometrics are best performed when your muscles are fresh, so try to incorporate them into the very beginning of each jump training routine.
Always remember to warm up and stretch before starting any exercise routine, and consult your doctor if you have any ongoing health issues. Especially if you are a young growing athlete, it is crucial that your body develops healthily. The quality of your jump training is what’s important, and overdoing it will only stress your body unnecessarily, and possibly regress any gains you may have already made. To maximize your jump gains, you need a program that is specifically tailored to you and can address your most pressing areas that need targeted training. How effective a jump training program is depends on how well the individual components are combined to address your specific needs.
If you consistently maintain such a targeted jump training regimen, you can easily increase your vertical leap by more to six to eight inches in a single summer of hard training. Just remember to stay motivated and maintain a positive attitude–consistency is key.
write by Aurora