9 Tips to Improve Your Vertical Jump

A good vertical jumping ability, can help you excel in many sports - basketball, volleyball and athletics among them - as well as improve your overall athleticism. Here's how to train to improve your jumps.

1 Measure your actual jump.

Sit next to a wall, and raises his hand as high as you can. Write down this measurement. Jump with the same hand raised, or do you measure and measure to a friend that you have reached the point. The distance between these two measures is your ability to jump today.When you improve, measure again your jumps. Being able to measure your progress will give you the motivation to continue to train.
 

2 Jump rope.

You may seem like a trivial method, but jumping rope regularly will strengthen the muscles that you use to perform the jumps. Jump rope on a hard surface and try to work out that way at least 15-20 minutes per day. Do not skip it (raise one leg at a time running in place) while you spin the rope. Instead, try to keep your ankles together while jumping with both feet.
Jump as fast as you get better at. Start by moving the rope slowly, making a jump to keep the balance between two passages of the rope. When you're ready, speeds and eliminates the hop. If you are not able to jump rope, coached running up the stairs. These drills are similar, they do work the same muscles.

3 Make the squat.

A good squat exercise should engage the entire lower half of your body, and stretch the muscles around your back and abdomen. Here are some exercises that you can try, in order of intensity:

4 Make a squat classic.

Place your feet hip width, and keep your heels on the ground. Lower yourself slowly by bending your knees as you can - keep your back and neck straight. Return to the starting position. Start with 3 sessions of 10 repetitions.
Add weight to the squat. Repeat the previous year, it also locks the dumbbell between your legs (try to start with at least 2.5 kg. Adjust this value according to your preparation). Crouch as you normally would, but holding the weights are on the ground. As you raise, rise to a standing position and brings his arms up over his head. When you return to the ground, return to the starting position. Start with 3 sessions of 5 reps.
Jump after a squat. Perform a squat classic, and instead of returning to the starting position, try to jump from a squatting position and rotate 180 degrees. Lands from the jump rimettendoti in squat position - do not try to land on your feet. Repeat and change the direction of rotation when you jump. Start with three sessions of 5 reps.

5 Boost your calf muscles.

There are many exercises you can do to strengthen your calves, here is one very widely used:
You're standing on a step, in order to have the sole of the foot and the heel resting suspended. Get up on your toes. All your weight should be supported from the front of the foot, and you should feel the effort of the calves.

Return slowly to the starting position. Perform this exercise slowly is what makes it effective. you will not get the same effect by running fast. If it helps, timed - a correct time could be 6 seconds for each repetition.
Repeat the exercise as many times as you can. Twenty times are a good number to start with.

6. Start your workout with weights (optional).

Join a gym, where you can do leg exercises with professional equipment. Set the weights at the highest level you can tolerate without infortunarti, and trying to make 4-5 reps. Repeat the exercise when you think you've recovered.
Exercises with very high load and low reps will increase your muscle mass. If you prefer a more defined muscle, do exercises with less loading and more reps.

7. Use your arms to give you momentum.

Start the jump with your arms at your sides, bent at the elbow. While jumps, raises her arms above her head.

8. Check your progress.

Every 3-4 days, try some jumps to check your progress. Do not focus on the jumps as the primary method of training though - repeat a jump many times you will advance less of the exercises described above. If you can, check or go to a friend check the height and reach, and note the differences.

9. View your jumps.

The scientific community has not yet determined if the view improves athletic feats, but it costs nothing to try. After you loose, with sore muscles, close your eyes and imagine a perfect jump. Think of jumping off the ground and remain suspended in the air on the edge of your jump.
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Do not underestimate your core muscles. It 'an important, and most athletes tend to neglect it and it is weak in those areas. The muscles of these areas have been linked to success in many jetties, as well as running and jumping. For a basic muscles stronger, do the exercises for abs every day.

Nutrition is very important to improve your jumps. You'll need plenty of protein and carbohydrates before working out. This will ensure your muscles to have the reserve energy needed to recover before the next training session.
Always do stretching before working out. Spend at least five minutes to warm-up.
Do extensive research before buying equipment or drugs that claim they can improve your jumps. Some of these are scams.

Try doing the plyometric exercises. They allow you to transfer the power to the ground, improving neuromuscular junctions. Some of the most common exercises are bounces his ankles, jump rope, jump on the step, jumping with his legs apart and squat jumps. You can find explanations of these exercises with online research. For optimal training, do not do sessions with more than 75-100 repetitions. If the exercise is very difficult, you should only do 10-20 repetitions.

If you want to learn more about improve your vertical jump. There are great to step by step to improve your vertical jump.