Exercises That Can Improve Your Vertical Jump

By Erina Array

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There are many exercises you can use to help you jump higher. Here are a few that you can use as general "get in shape" exercises before starting you actual vertical jump training program.

Warm Ups

Prior to beginning the exercises, you need to warm your muscles up. Begin by jogging around for ten minutes or run up and down some stairs. It is also a good idea to stretch your muscles prior to beginning your exercises. Warming up before doing exercises helps you develop muscle fibers that are used for jumping.

Skipping Rope

Jumping rope is an exercise that is often overlooked, and shouldn't be, as it will contribute to improving the strength of your legs. Moreover, it helps maintain excellent overall physical condition. Perform this exercise for 15 to thirty minutes regularly.

Knee Raises

Grab an overhead bar tightly, with your arms straight overhead. Hang from the overhead bar, with your arms fully extended and knees bent slightly. Hold this position and slowly pull your knees up to your chest. Concentrate on squeezing your stomach muscles while doing these. Hold this position for several seconds, before lowering your legs towards the floor. Repeat this 5 times.

Knee Bends

One of the top exercises to improve your leg strength is with knee bends (also know as squats). Stand upright - straight, with chest out and with your back straight. Now, bend your knees slowly, maintaining a straight back. Squat, in a slow action, as far down as possible. Repeat this exercise 20 times.

Toe Touches

Stand straight. Bend from the waist while keeping your knees locked. Continue bending down as far as you can go while trying to touch your toes with your fingers. Hold this stance for a few seconds. This exercise should be done slowly and avoid "bouncing" while trying to touch your toes. Repeat this thirty times.

Sit-Ups

Sit-ups will help improve your vertical jump. Begin this exercise laying with your back flat on the floor, with your legs bent at the knees, and your feet flat on the floor. Place you hands behind your head. Now, pull your shoulders from the floor, in a slow motion. Continue to bring your body to an upright position. Do not "pull" on the back of your neck with your hands. Concentrate on your stomach doing the work. Exercises for your waist are vital for all physical activity as it is the "core" area of your body. Repeat this exercise 10-20 times.

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