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., do not play as important a role. You need to assess 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 real hops...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.

Basic Steps To Get Started

1. Assess your present strength and your level of experience with earlier types 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 even more inches.

2. Do Lifts. Complete body strength is the key for such an athlete and there is no superior 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 both hamstrings and hip muscles.

3. The squat should be the main exercise of your lower body workouts. 6-8 decent lifts gets the best strength improvements and vertical carryover. For the upper body days, 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. Make sure to use a lifting technique in a secure and efficient style. Undergo 3-5 week strength cycles for upper and lower body. Done properly, you ought to see gains of 5% each week. Following this, you will be able to see how your jump is bound to increase.

5. Properly utilize explosive and plyometric training as well as your strength training. These are your "field workouts" and are finished pre-weights. 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 gradually lessened to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyometrics.

6. Emphasis on the heavier weights will decrease as you proceed through the phases.

7. Visualize by closing your eyes, imagining yourself exploding upwards. Picture yourself with big leg muscles that are tightened like springs, prepared to propel you higher. Say to yourself "I feel myself getting more powerful and much lighter." Then jump another time. You should observe a noticeable |increase in your vertical jump. (Sports psychologists have long documented the usefulness of "mental practice" in improving athletic performance.)

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