Submitted by: Diane Ferris

Strengthening your legs by focusing on their fast-twitch muscle fibers can quickly add inches to your vertical jump. Increasing your vertical jump can be a huge advantage in sports like basketball, volley, or football. It’s important to follow this routine closely and make sure to challenge yourself during every workout. The human body does not change on it’s own, you have to force it to do so. Here are a few easy exercises that can add 6-12 inches to your vertical jump in 4-6 weeks.

Start every workout by stretching your leg muscle extensively. You’re going to be building muscle fibers that are used for explosive activities such as jumping, so stretching is of the utmost importance. Think if your achilles tendon as a rubber band, the more flexible it becomes, the more spring you have.

1. Jumping rope is an excellent exercise for both conditioning and increasing your vertical jump.

2. Add sprints to your workout routine. This will add both muscle and explosiveness to your repertoire.

3. Run football stadium stairs. Run stairs until you can no longer run. This will build your hamstrings and develop a solid foundation for jumping.

Depth Jumps

Start by placing a step bench or platform on the ground. Stand on the platform, then jump backward onto the ground, concentrating on landing softly. Jump back onto the platform immediately, with a bouncing motion.

Complete three sets of 10 repetitions. Depth jumps are one of the most effective exercises for developing a strong vertical jump.

Double Jumps

Position yourself for an explosive leg jump by facing a secure platform and placing your right foot on it. Jump as high as you can, concentrating on exploding off the right leg. Scissor your legs once in the air, then land with your left foot on the platform and your right foot on the floor. Gather yourself and explode upward again, this time off the left foot. Do three sets of 10 repetitions, resting for about 30 seconds to 1 minute between sets. Execute a double jump by jumping as high as possible with both feet from a stationary position. Jump again immediately upon landing, using less effort.

Repeat until you’ve accomplished three sets of 10 jumps each.

Weighted Exercises:

Squats- Use a light amount of weight and go for high repetitions.

Step-ups- Position a bench bar across your shoulders and step up onto an fixed bench of workout box. Do one leg at a time. This will add some serious spring to your vertical.

Calf Raises- Do sets of 20-25 calf raises with light weight at the end of every workout to create explosiveness from your calf muscles.

Decompress by jumping rope for 15 minutes and stretching thoroughly to close your workout. Be sure to consume a high quality protein before and post workout to ensure you maintain your energy levels and have the fuel to properly recover. Initially, this workout routine will be very hard and strenuous on your muscles. This is why it’s so important to stretch. Athletes who stretch recover fast and are less prone to injury, which hinders your overall goals.

About the Author: D. FerrisHealth & Fitness writer for

mensnow.com/

Source:

isnare.com

Permanent Link:

isnare.com/?aid=592500&ca=Sports