Vertical Jumping

Vertical Jumping

Vertical Jumping

Vertical jumping requires a lot of effort from many muscle groups and parts of your body to make it all happen. Flexibility training is one of those pieces that helps strengthens your muscles, tendons as well as the ligaments for the lower part of your body. You need to focus your efforts the calf muscles, hamstrings, quadriceps also, the hip flexors for strengthening and adding overall flexibility to your muscles. Plyometric and weight lifting for overall effectiveness are discussed below.

Plyometric training is yet another great technique you can follow regarding improving your verticals. It involves hopping and jumping exercises to get strength and power to your muscles. Plyometrics are exercises that work on speed, quickness and power. Plyometrics such as resisted jumping, assisted jumping, and depth jumps can all help to increase your vertical jumping ability. In order to do this effectively you need to have the correct strength base prior to engaging any of the Plyometrics exercises mentioned previously. A standard for determining your strength base for a male is to squat your body weight times eight and females at 70 percent of her body weight times 10. If your unable to squat then another gauge is being able to leg press 1 1/2 times your body weight times ten for either male or females.

Traditional weight training is another method for improving your vertical jumping. Using weight training programs you can be confident of optimum strength and power required for improving your vertical jumping. For a novice, a conventional strength training program offers a safer and effective solution for improving vertical jumps. A more experienced player can choose lifts like clean and jerk; power cleans along with the snatch for optimum strength.

Weight lifting can definitely help with the improvement of your vertical jumping. Jumping is truly a power movement and strength is mostly a component of power. Your focus areas to consider for improving your vertical jump are the quads, hips, glutes along with calves. You'll find several lifts that work these specific areas. I have found leg squats and lunges to be the most effective. Others incorporate the leg press and hack squat. Integrating calf raises is also an important exercise and not one to be missed.

Besides working out your leg muscles you're going to want to incorporate the other parts of the body. You're going to need the strength of your upper body and other muscles in order to bring it all together to help transmit the required energy and power needed to get your vertical jump on.

Your training routine should start with a few warm up exercises followed by stretches. After getting the blood flowing and muscles warmed up your ready to start your Plyometric drills and conclude the session with weightlifting for your lower body.

Bottom line is that you have to maintain a consistent training program incorporating Plyometric exercises and weight training to give your body the strength and power it needs to get your vertical jumping to new highs.

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