In order to enhance your vertical jump training and learn how to jump higher, you must know what you are doing and do the right exercises. Until you have achieved a certain fitness level, you should not engage into an intense jump training program.
You should have some cardiovascular endurance, muscular strength, muscle endurance, good nutritious diet, along with flexibility.
After that, you can now challenge your body with more advanced fitness exercises to improve your vertical. Fitness can only improve if we overload the body. Overloading means pushing your body to do more than it is already doing. However the overload must be appropriate to the person’s fitness level. If you’re reasonably fit, you can overload more than an obese, sedentary person. It all depends on your body. After attaining an adequate fitness level, you will be ready for an intense vertical jump training program.
Training Exercises That Increase Your Fitness Level
1) Cardiovascular Exercises
Cardiovascular endurance is an achieved thorough regular aerobic exercise, which is a repetitive movement of large muscle groups over an extended period of time. Examples of aerobic exercises include jogging, swimming, rope jumping, and… of course playing basketball.
2) Enhance Muscle Strength
By applying resistance to a muscle group, you can increase muscle strength. Lifting weights is a good way of increasing muscle strength. Squats, lunges, calf exercises, are some examples in increasing strength for jumping higher.
3) Boost Muscle Endurance
When the muscle repeats movement over a period of time, muscle endurance is created. Muscle endurance increases in conjunction with muscle strength. With regular exercise, your muscles burn energy more efficiently and endure overloading for longer time. Running long distance for a long period of time is an example for building endurance.
4) Improve Joint Flexibility
Joint flexibility refers to the range of motions (ROM) the joint can undergo as limited by the joint’s structure and surrounding connective tissues. Warming up and then stretching your calves, hamstring and quad muscles are important activity in preventing injuries and increasing your fitness level. Joint flexibility can also give dramatic increases in vertical leap height.
5) Nutritious Diet
A good healthy diet promotes faster recovery and is important for your body to repair itself. Avoid eating junk food or sugars, and make sure you diet includes protein, good carbs and fats, along with vitamins. Drinking plenty of water will also enhance your growth and ability to handle an increase load of exercises.
6) Remove Body Fat
If your body fat index is less than 10%, you can increase your potential in jumping higher. You need to concentrate on building muscle and limit your caloric intake. A nutritionalist will be able to design the proper diet that makes sense for you specific needs. Vigorous exercises like running will also help you to lose those extra pounds and condition your lungs.
Remember, obtaining a good fitness level is the start of your jumping higher program. After that, you can begin to do exercises to increase your vertical explosion. Plyometric exercises, along with the previous steps, will help you jump higher. Plyometric training develop quick twitch muscle fibers needed to increase your vertical. Many athletes omit these exercises, resulting in them not drastically increasing their vertical jump.