For you who love playing volleyball, basketball, football, badminton and other sport, jumping higher will give you more advantages in the competitions. As we know, jumping requires explosiveness, force and power. So, it is very important to make you able to jump higher. You can reach this goal with some exercises. Therefore, in this article we will share the tips that you can follow.
5 Steps for Higher Jumps
You can get higher jump if you do exercises regularly. Here are some steps that are very important to get higher jumps:
- Cardiovascular Exercises for Warming up
Firstly, you need to warm up. In this step, cardiovascular exercises can be the best options such as skipping, single leg hops, jumping rope, and jogging. Do this about 10 minutes.
- Strengthening Jumping Muscles
You have to know that there are some important muscles for jumping. They include calves, hamstring, quadriceps and gluts. You can strengthen them with lower body exercises. The examples are dumbbell step-ups, barbell deadlifts, barbell lunges, and barbell squats.
- Improving Strength, Power & Stability with a Variety of Planks
To get higher jumps, you have to improve your stability, power and strength. You can try various exercises with planks. You can take a push up position on a plank and raise one leg for a half minute. Repeat it for another leg. You can also do other exercises that can improve stability and power such as with a stability ball.
- Improving Vertical Leap with Squat Jumps
If you improve your vertical leap, you will be able to jump higher. To improve this, you can train yourself with squat jumps. This is the most effective exercises to do. The more squat jumps you do, the better it will be. Make sure that you do this exercise regularly to get the best result and make you reach the goal faster.
- Using a Bench
You can also improve your jumping ability using a bench. You may start with a 12 inch bench. Then, you can increase the height of bench after you can reach it easily.
Needed Tools for Training to Jump Higher
If you are interested in those exercises, you need to prepare some tools needed. The first tool is barbell. Besides that, you also need dumbbells. In addition, you also need a bench. You may consider other tools depending on the training you want to do. Even more, you can also use Vert Shock devices for optimum exercises.
Tips and Warnings
Vert Shock tools will help you do many exercises that are useful to aim higher jumping. If you want to do lower body & core exercises, make sure that you perform those 2 to 3 days in a week. Besides, it is good to aim for 2 to 3 workouts per muscle group & 3 sets per training. Before you start this, it will be better to consult to a trainer or physician, especially if you have an injury on your gluts, legs, or lower back. You can also do more exercises with other tools. You can find them from the products of Vert Shock.