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ANYONE can improve their vertical leap and learn how to jump higher!
The key to increasing you vertical jump is understanding how your body type affects this. Age, gender, race e.t.c., are not as important as most people think. You need to do an assessment of your own individual response to training, as this varies from person to person. Just assigning you a list of exercises simply doesn't cut it if you want to really jump higher...you NEED a cycle based on exercises for your given body type, concentrating on your weaknesses. This group of exercises should cycle from Strength to Explosiveness to Plyometrics.
Some Essential Steps To Get You Started
1. Assess your current strength and your level of experience with previous methods of working out. The most effective way to observe gains is to build a totally new strength foundation. Then start utilizing an explosion phase. This will result in further inches.
2. Practice Lifts. Total body strength is a key factor for such an athlete and there is no better exercise than the full back squat. This provides progressive increases on spinal loading, which provides stabilization under tension, and as well improves stretch-response of hip muscles and hamstrings.
3. Root the squat centrally within most of your lower body workouts. 6-8 decent lifts gets the best strength improvements and vertical carryover. On the days of your upper body workouts, the philosophy is the same, with the central exercises being bench press, overhead press variations, pull-ups and dips. Keep in mind to work often overlooked muscles at the end of your workout - muscles such as hip flexors, the shins , transverse abdominals e.t.c.
4. Ensure that you use a lifting technique in a safe and efficient style. Undergo 3-5 week strength cycles for both lower and upper body. Done properly, you ought to see gains of 5% each week. Following this, you will be able to see how your jump is guaranteed to increase.
5. Correctly utilize explosive and plyometric training as well as your strength training. These are your "field workouts" and are finished before your weight exercises. E.g., on Day 1 you begin by engaging in a series of tempo runs, sprints and low-intensity plyometrics (after the proper warm-up of course). By the time Phase 3 comes around, this will have slowly switched to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyometrics.
6. Concentration on the heavier weights will decrease as you move forward through the phases.
7. Visualize by closing your eyes, imagining yourself exploding upwards. Picture yourself with large leg muscles that are tightened like springs, set to propel you higher. Say to yourself "I feel myself getting more powerful and much lighter." After that jump again. You should observe a noticeable |increase in your vertical jump. (Sports psychologists have long documented the effectiveness of "mental practice" in improving athletic performance.)
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