subject: 4 Steps To Help You Learn To Jump Higher [print this page] Anybody can increase their vertical leapAnybody can increase their vertical leap. You may think it all depends on your age, gender, race, even height, but it's not true. By doing certain types of exercises consistently, over a period of time, you can learn how to jump higher. Here are four steps to help you increase your vertical leap.
FLEXIBILITY
The basketball players who can out jump their opponent to get the rebound, the football player who catches the Hail Mary, the sprinters who can easy clear the hurdles, all have one thing in common: flexibility. These athletes who have these amazing vertical abilities are very flexible. Being able to bend or swing your legs or arms around nimbly is a huge advantage over those who cannot. The best jumpers have a 3:2 strength ratio between their quadriceps and hamstrings, respectively.
ABDOMINALS
Having a strong core, the heart of which are your abdominal muscles, is the key to having a strong, flexible body. Having a six pack isn't just for looks, it's the foundation for your entire body.
DORSIFLEXORS
Strengthen your dorsiflexors. These are the muscles used bring pull back your foot (ie: bring your foot closer to your shins) or hand (ie: bring your hand closer to your forearm). By strengthening your foot dorsiflexors, your ability to pull up, you subsequently increase your ability to push off the ground.
An exercise to strengthen your dorsiflexors is to walk around on your heels without the balls of your feet touching the ground. Do this until your feel a good burning sensation.
TOES
Give your toes a good workout. Toes add to the pushing power of your feet. When you jump, they are the last part of your body to leave the floor. And a little extra push from your toes can really improve your vertical.
To strengthen your toes, curl and uncurl your toes repeatedly.
