| Are you looking for a vertical jumping program to | | | | contraction. The "two foot ankle hop" is done by |
| increase your vertical leap and become explosive? | | | | keeping your feet together and hopping up and |
| Do you play basketball, volleyball, football, or track | | | | down while only using your ankles and calves. |
| and want to get ahead of your competition with | | | | Focus on getting as high as possible and exploding |
| a vertical leap exercise workout program? A | | | | off of the ground when you land. "Rim jumps" are |
| vertical jumping program is the best way to | | | | done while standing under a basketball hoop. Jump |
| improve your overall performance and gain that | | | | up and down and touch as high as you can (rim |
| competitive advantage. Your vertical jump, or | | | | or net) while alternating hands. Again, concentrate |
| "vert", is measured by standing on a flat surface | | | | on getting as high as possible and exploding back |
| and raising your hand straight up while flat footed, | | | | up when you hit the ground. The last plyo to |
| then jumping as high as you can. This difference is | | | | consider is "box to box jumps". With these two |
| your vertical leap, or vertical jump. There are | | | | boxes that can support your weight are placed |
| some very specific exercises that when done | | | | about three feet apart. Standing on top of one |
| properly will unlock your maximum vertical leap. I | | | | box step off to the ground and immediately jump |
| will discuss some of the basic ways to increase | | | | back up to the opposite box. Turn around and |
| your vertical leap, and give you other critical | | | | repeat the exercise. Do not jump off the box but |
| insights. | | | | simply walk off. When done properly, plyometric |
| You always want to start your vertical leap | | | | exercises should be a vital component of your |
| workout by properly warming up. All you really | | | | program to increase your vertical leap. |
| want to do is increase blood flow to the large | | | | Weight training is also a vital part of efforts to |
| muscle groups in your legs, calves, and back to | | | | increase your vertical leap. When done properly |
| avoid damaging these muscles. If not properly | | | | you can see dramatic improvements in your |
| warmed up these muscles could tear during your | | | | vertical jump. Two of the most common weight |
| vertical jump exercise program. Some of the | | | | training exercises for this are the "power leg |
| most effective low impact stretches are deep | | | | press" and "dead lifts" With power leg presses |
| knee bend lunges, high knee skips, backwards run, | | | | you will add weight to a leg press machine until |
| and a carioca side shuffle. Low impact exercises | | | | you feel a steady resistance. Put your feet apart |
| for an explosive vertical leap include jump rope, | | | | and high on the press plate, then bring it down |
| running stairs or stadium steps, and sprinting on | | | | slowly until your knees are even with your chest. |
| your toes. Try doing sets ten with these | | | | Then push the plate out with an explosive |
| exercises to help improve your vertical jump. | | | | movement, and do not go slow. Try to find a |
| Plyometrics, often called "plyos", are also a | | | | weight where you can barely do 3 sets of 8 |
| common way to increase vertical leap. | | | | repetitions. With dead lifts we will work the lower |
| Plyometrics are any exercise where the muscle is | | | | back as well as the legs. Place a bell on the ground |
| stretched before it is immediately contracted. A | | | | and stand over it. Then lower your body down |
| good example of this is push-ups with a clap | | | | and hold the bar, arching your back and keeping |
| in-between each push-up. There are numerous | | | | your knees bent. Now raise yourself up using |
| plyometric exercises to increase vertical leap, | | | | your legs, then lower the bar back down. Find a |
| some are better than others. All of them use | | | | weight where you can just barely do 3 sets of 6 |
| your body weight to load the muscle before | | | | reps steady but fast. |