Ten Tips On How to Increase Vertical Jump

Anyone has the capacity to increase their vertical jump capacity and the most important key to help you not to stagnate quickly is to understand your body type and its relationship with increasing your vertical leap. Why? Because response to any training to depends on the type of body you have. Seldom do age, race and gender influence training responses, although it does but to a very minimal way that it is very negligible.

How to increase vertical jump? Try these 10 effective steps to increase vertical jump:

1. Assess your current level of jump and strength. This way, you can build a new foundation for your strength. In order to gain the most is to know your present status before going into a new training.
2. Give importance to increase your spinal loading with back squats. This exercise can stabilize you especially under high body tension moves like lay ups. Practice your lifts to build that strength under tension capability.
3. The squats should be rooted centrally on the lower part of your body. Around six to eight lifts will giver the best carry over results. Exercises for the upper body like bench press, pull-ups, overhead press and dips should also not to be forgotten. And not to be neglected to exercise the shins, the abdomens and the hips for that overall body exercise.
4. Employ not only an effective lifting technique but also a safe one. Lifts and exercises are usually done around three to five weeks for both upper and lower body and when done correctly it can give you more than five percent increase in your vertical jumps.
5. Employ the correct and appropriate polymetric and explosive training. These should also come in varying strength from a relatively regular to heavier training exercises. You should note that it is very important that these exercises should be completed before going into the weights exercises.
6. In order not to stagnate at any level of the vertical jump, your strength and your speed can be manipulated in such a way that you are still gaining inches in your vertical jumps.
7. As you progress with your strength training, heavy weights exercises should be fading. You will notice that at this phase you still gain increases in your vertical jumps.
8. Think that you can do it. Visualize jumping higher and exploding upward. Feel your muscles tightened as you jump up in the air. This is very important, for you to obtain the best results you do not only need body exercises, mind power is also important. If you truly convince yourself that you can do it, the muscles in your body will just support what your mind wants to achieve. The effectiveness of mind power and its link to an athlete’s performance is already being studied today by a number of psychologists.
9. See the bird fly? Yes, it spread its wings. The same as when you try to jump higher, you should spread your arms as high as possible. Swinging your arms and stretching it up helps propel your body higher.
10. Include a modified Viking throw in your vertical jump exercise. It is believed to help you increase your jumps. This is done by throwing a medical ball into the air and catching it with your hand which are positioned just slightly higher than your navel. Then, immediately and quickly throw it behind and over your head.

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