Numerous people are contemplating on joining a local basketball or volleyball team. In fact, some of them have bigger dreams for the future in regard to these two sports. Both sports have something in common. The players need to have a good vertical jump skill. How can one increase vertical jump heights? This is a question that has been answered in many ways by professional sports trainers and other consultants. Let us start by defining the term vertical jump. First, you need to understand the term standing reach.
It is the maximum height of your arm when stretched out above your head while your feet are together and positioned on the ground. The jump reach is a term used to describe an upright hop to the highest spot possible without stepping forward, backwards or sideways. Your body has to move upwards and land at the same position. The difference between the jump reach and the standing reach gives you a vertical jump result.
While there are many programs out there promising incredible results such as being able to jump up to forty inches above, you should be careful. Even the best basketball players that are praised for their jumps are mainly able to soar up to a range of twenty eight to thirty four inches. Would you like to be like them? Well, there are no shortcuts you can use to reach your goals. Let no one tell you that you can even do it in weeks.
The best thing is to start a program that will allow your muscles to gain speed and strength gradually. It should include both strength and speed training exercises. You are free to decide which workouts you want to begin with between the two. Strength exercises are usually gradual and controlled for maximum results. Good examples include squats using the right types of weights. The most important factor to concentrate on is how you can perfect the action not the number of sessions. You need to use a gym trainer or a sports trainer to show you how to squat correctly without putting your back or any other body part in danger of suffering an injury.
Another good example of an exercise that you could do to jump high is a step up. You have to use dumbbells and a box which is about sixteen inches high. Stand upright while holding the dumbbells and step up on to the bench. If you do it correctly your knee should be ninety degrees angle as you step up. Do the exercise at least ten times. Some lunge jumps are can really boost your strength training to increase vertical jump heights.
They can be done using a barbell across the upper back or while holding two dumbbells. You need to toss a step forward making sure that you step as far as you can. The upper body has to remain upright such that your leading leg knee will eventually flex at ninety degrees. The other leg should stretch behind with the knee slightly raised and the toes supporting it. You can repeat the exercise ten times while exchanging the legs positioning.
For more information, please read this article on Plyometric exercises, and on increase vertical jump
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