Why Have Vertical Jump Improvement Programs Failed?
Vertical jumping is an important aspect of basketball, volleyball, American football, rugby, and many other sports. The purpose of this article is to describe why improvement programs in which you attempt to increase your own vertical jump tend to fail. Also covered are ways of preventing this from happening.
So if you want to become more athletic and jump higher and improve your game, try plyometric exercises and these five plyometric drills.
Improving vertical jump involves heavy recruitment of the leg muscles; therefore training should give emphasis on vertical load movements like squats, deadlifts, and Olympic lifts. The following are some tips to improve you vertical jump.
1. Get the knots out of your legs.
Your trigger points also known as muscle knots are found everywhere in your body. They prevent the length of your muscle tissue, making them shortened and weaker. By using the foam rollers to relieve spasms, pay attention on moving slowly and stopping on tender spots until the knot releases. Before switching legs, work on each of these areas for at least 30 seconds.
2. Do split squats.
The parts of your body that gives you the power to jump higher are your legs. The Bulgarian split squat will help you build strength and at the same time improve your balance. The split squat is done by standing a couple of paces away from a bench, and places your available leg on it. The top of your foot is positioned in the bench. With a dumbbell on each hand, stand erect with your chest up and continue descending until your back knee nearly touches the floor. Using the foot that is on the floor, push yourself back up into standing position. Repeat doing 3 sets of 8 reps on each leg.
3. Practice depth jumps.
You perform a depth jump by stepping off a big box, then discharge immediately after landing on the ground. This will teach reaction time and will help your lower body muscles activate when you need to catch air. To start, stand on a box that’s 6 to 8 inches off the ground. Then, step off. Jump high reaching your arms overhead as soon as you touch the ground. It is important to land softly in an athletic position. Take your time to recover, then step back onto the box, set yourself up, and repeat.
4. Incorporate knee-to-feet jumps.
Another plyometric move is knee-to-feet jumps. The following are the steps to do it;
a) You get down to your knees and sit back on your heels.
b) Swing your arms to create momentum as you explosively jump up as you drive your hips forward and bringing your legs and feet directly underneath you.
c) Brace your body as you land in a squat position with your arms in front.
d) Low back to the kneeling position with one knee at a time.
This movement produces lower body power. When done in pair with a sport-specific lifting exercise for six weeks, it will boost your vertical jump.
5. Visualize being Lebron James.
Calm your body through meditation and mindfulness. These are essential for creating ballistic movements perfectly. In basketball for example, visualize touching above the rim and flushing the ball.
6. Start with small balls.
As a beginner, start with a tennis ball, and then move up to a softball, then a volleyball, then a youth-size basketball, then a regulation one. You will have to control the ball with two hands till the last-minute extension for the one-handed dunk if you can’t palm it.
Vertical Jump Test at Home
A straight high wall is needed to measure your explosive leg power. Some examples are places outside the building and a bit of room where you can jump and land safely. To start, stand by leaning straight on the wall and reach as high as you can with the hand closest to the wall. Put a mark of how high you can reach. This refers to the standing reach height. After that, stand a little farther from the wall, and jump high as possible with both arms and legs to assist in projecting the body upwards.
Try to touch the wall at the highest position of your jump. Make any mark of where you touched the wall at the height of your jump for you to check. Now the difference between the maximum jump height and your standing reach height is you vertical jump result.
nobolaron manual free download
nobolaron manual pdf