In order to jump higher and increase your vertical jump training, you must do the right exercises and know what you are doing. Some athletes are not ready to enter an intense program until they have achieved some basic fitness levels.
An athlete with adequate muscular strength, cardiovascular endurance, good nutritious diet, muscle endurance, along with flexibility will be ready for starting some intense vertical jump training exercises. You will increase your fitness level by overloading your body with more intense exercises, but the overloading must be appropriate to your current fitness condition.
Improve Your Fitness Level With These Exercises
1) Cardiovascular (or Aerobic) Exercises
Aerobic exercise (which is repetitive movement of large muscle groups over an extended period of time) will produce cardiovascular endurance. Examples of aerobic exercises include swimming, rope jumping, jogging, and playing basketball.
2) Enhance Muscle Strength
You can increase muscle strength by applying resistance to a muscle group. Lifting weights is a good way of boosting muscle strength. Squats, calf exercises, lunges, 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) Increase Joint Flexibility
Joint flexibility refers to how much 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 jump.
5) Proper Nutritious Diet
A healthy diet means faster recovery time. Your body needs a chance to repair itself after going through the workouts. Therefore, avoid junk food and eat nutritiously. Drink plenty of water and good carbohydrates such as fruit and vegetables. Protein found in meats or whey protein shakes are important in building and repairing your muscles.
6) Reduce 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, this is the start of your jumping higher program. After you have reached a good fitness level, you can begin to do exercises to increase your vertical explosion. Those exercises are called plyometrics. Plyometric training will develop quick twitch muscle fibers needed to increase your vertical. Many athletes omit these exercises, resulting in them not drastically increasing their vertical jump.
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