Three Exercises To Help You Learn To Increase Your Vertical Jump

Most athletes are constantly training. They are always working out or getting involved in activities that help promote their exercising efforts. Most athletes, particularly basketball players, struggle at one time or another with some aspect of their playing abilities. For the most part, a simple change in their training program helps. This is also true when a player notices that their vertical jumping is a little less than what it should be in comparison to the other players on the team. In this article you will find three specific exercises that you should add to your training program to help you learn to increase your vertical jump.

Exercise #1: The Super Squat

Sounds a bit harsh, right? Actually, the super squat is not really much different from the regular squat. The super squat is considered an explosive exercise. Start in the squat position, with your hands touching the floor. Instead of raising up and then lowering yourself back down, you will be jumping - as high as you can. As you jump, extend your arms all the way up and pull your knees to your chest. Your landing should be soft. You should immediately go into the form for the next repetition. A minimum of 10 reps should be done at least 3 to 4 times a week.

Exercise #2: Double Calf Raises

Double calf raises are different from traditional calf raises. With a traditional calf raise, you raise up on the balls of your feet and then lower yourself down without touching your heels to the floor. It's a slow, stretching exercise. Double calf raises, on the other hand, involve the same motions except when you get to the balls of your feet you go all the way up to your tippy toes. It is this extra stretching that will turn those calf muscles into strong, chiseled pieces of meat.

Exercise #3: Sky Lunges with a twist

Sky lunges are great exercises for stretching out your leg muscles. They are considered plyometric exercises because they involve the relaxing, then slow stretching and contracting of the leg muscles. Switch sky lunges are sky lunges with a twist. Once you have gotten into the lunge position, you jump up, reaching high, then while you are jumping you quickly switch your feet. This exercise also has the ability to help you strengthen your lower back muscles.

The most vital part to all of these exercises is to make sure that you are included the proper rest time. Most of the exercises that you find to help you increase your vertical jumping will all recommend that they only be done three or four times a week. This is to allow your muscles enough time to heal from the stresses that you have put on them. Your repetitions will vary based on your current muscle strength and stamina. Obviously, the more that you perform them, the easier they will become, and you will have to increase the number of repetitions that you do.

You can gauge your progress by testing your vertical jumping ability, which will require the aid of another person. You can use a height chart (or make one yourself). You mark the spot where you want to be able to reach - your target. Then, before you start exercising, you have someone mark your current jumping height. As you go through the weeks of the new exercises, you re-test your jumping height. Generally, you should check your progress every two to three weeks so that you can determine if things need to be adjusted.







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