Exercises To Improve Your Jumping
Before starting any of these exercises, it's best to do some stretching and warm up exercises to get the blood flowing and to avoid injury.
After your have stretched and warmed up, here are a few exercises which will help you increase your vertical leap.
JUMPING EXERCISES
DEEP KNEE BENDS
1. Begin by standing up straight, feet shoulder width apart.
2. Look straight ahead and put your arms straight out in front of you - think Zombies, I want your brain!
3. Slowly, bend down until your hamstrings meet your calves. Hold for 2-3 seconds.
4. Push off from your heels and come back up to the starting position, slowly and with control.
5. Repeat 15 times.
DEEP KNEE BEND JUMPS
1. Begin by standing up straight, feet shoulder width apart, just as in deep knee bends.
2. Put your hand on your waist, and quickly crouch down until your bum is almost touching the ground.
3. Explode upwards, jumping as high as you can.
4. The moment you land, crouch down and launch upwards again.
5. Repeat 15 times.
STOMACH AND SIDE CRUNCHES/HOLDS
Traditional sit-ups are hard on your back, so we recommend doing these crunches/holds. This exercise may not seem like much, but it will greatly increase your abdominal strength. This exercise should be one once, every other day.
1. Lay on your back on the carpet or on an exercise mat, such as a yoga mat. A gym floor or hardwood floor at home is hard your back and could cause you pain.
2. Fold your arms across your chest.
3. Tighten your abs and tuck in your tailbone.
4. Using your abdominal muscles and keeping your back straight, lift upwards until your shoulders are off the ground.
5. Hold for 20 seconds, then slowly, and controlled, lower yourself back down to the floor.
6. Put your hand behind your head. Tighten your abs and tuck in your tailbone again, and, keeping this position, gently roll to your left side.
7. Using your abdominal muscles and keeping your back straight, lift up to your side as high as you can and hold for 20 seconds.
8. Slowly and controlled, lower yourself down and roll to your right side and repeat.
9. Repeat every other day.
by: Boyd Norwood
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