Jump Higher » Vertical Jump

The Top 3 Exercises For Boosting Your Vertical Leap

Go Jump Higher — Sun, 18 Oct 2009 01:54:13 +0000

For basketball player and volleyball players, having a strong vertical leap is essential for increasing your level of play. Whether you are going up for a rebound in basketball or hitting a spike in volleyball, a high vertical leap makes it much easier.
The following list details the best exercises for helping an athlete increase their vertical jump.
1. Toe Raises – This exercise helps build the strength in the calf muscles. Toe raises can be performed with or without weight. A toe raise machine can be used if you are doing this exercise in a gym and if you are doing them at home you can use a thick piece of wood or a stair. Start with your heels hanging over the edge and then rise up onto your tip toes. Then lower back down and repeat.
2. Step Ups – This vertical jump exercise helps to build up the quad muscles which are essential in jumping. For this exercise a chair or a bench can be used. Start with one foot on the bench and simply step up onto the bench. Then step back down and repeat with the opposite leg. The exercise can be done with or without weight.
3. Squats – Squats are one of the best exercises for increasing overall leg strength. A squat rack can be used at the gym or you can perform your squats without weight. Start in an athletic stance and start to bend at the knees like you were going to sit down onto a chair. Continue to lower yourself until your thighs are parallel to the ground. Then rise back to a standing position. Make sure to keep your back straight and look forward while performing the squat. Squats are often performed with improper form and you should make sure to work with a trainer when doing them for the first time. This will ensure that you learn proper form and do not injury yourself.
If you are looking to increase your vertical jump, performing these three exercises is essential. Make sure to measure your vertical jump height before starting any program so you have a base measure to gage your results from. This will allow you to see what is working to help increase your vertical jump and what is not.

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Increase And Improve Vertical Leap Tips – Improve Vertical Leap Fast With These Easy Exercises

Go Jump Higher — Sat, 17 Oct 2009 13:27:33 +0000

Athletes are often stumped at how to start to improve their vertical leap. To get you started this article will reveal how to improve vertical leap fast with a range of easy exercises.
A range of athletes benefit from an increase in vertical leap. These include basketballers, footballers, high jumpers and long jumpers, just to name a few.
Before you start any workout it is critical that you warm up your body sufficiently to avoid any injury. The best way to do this is to perform a number of stretches or jogging on the spot.
Jump Rope
Jump rope exercises are a great way to condition the body and tone the legs.
Stair Running
Simply running up and down stairs can be a very effective way to get the heart rate up while working hard on the legs. You can also try these as a warm up exercise.
Deep Knee Bend Exercises
These exercises involve bending your knees very slowly while ensuring that your back is completely straight at the same time. Simply crouch down very slowly as low as you can go and then come up again. Do this for 10-15 times.
Toe Raises
Performing toe raises will really build up your calf muscles. It is a very easy exercise to perform. All that is really required is to stand on your toes, one at a time or simultaneously with both legs, and then pull down and repeat the exercise. Best results are achieved if you do this workout slowly.
If you are serious about increasing your vertical jump you need to find the right program that will meet your needs.
The best program for you will be able to be customized to your own individual and athletic needs and circumstances. Programs customize their workouts differently. One may concentrate on an individual’s weaknesses, while another vertical jump program will customize its program through performing repetitious exercise.
The best program will be able to customize your workout precisely according to your needs and not someone else’s. It will also be able to individually take into account your weight, your height, your health, your fitness level and ultimately, your vertical jump goal.
It will also offer multiple different training levels. The best vertical jump program will increase your vertical jump strength through both weight training and plyometrics.
I’ve briefly discussed what the best program should contain. Let me know touch on what it should never contain:
1. Outdated information from someone who has no experience in the industry
2. The same vertical jump exercises that you used when you were 10 (years out of date)
3. Exhaustive sets and reps of the same vertical jump exercises over and over again.
4. Overtraining. Do not do a vertical jump workout every day.
5. Squat overtraining.

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Vertical Jump Diet Secrets

Go Jump Higher — Wed, 26 Aug 2009 10:47:47 +0000

The secrets to improving your vertical jump don’t just come from exercise routines. Don’t overlook the importance of nutrition in your jumping regime.

These nutritional secrets wil not only improve your vertical jump, but help you stay healthy, look good and live longer – so get started!

Protein Cycling and Correct Intake.

Dietary protein can be used for growth and repair or burned for energy. It is an important part of everyones daily diet. Recommended intake would be:

Standard intake – 0.75 gr/lb/day
Recreational athlete – 1.0 gr/lb/day
Serious athlete – 1.5 gr/lb/day

Training causes an increase in the rate of protein breakdown in the body so active athletes obviously require more. Rapidly increasing your protein intake could cause the body to eliminate the excess so you should step-up your intake gradually.
There is also a theory which states you should increase your intake up to a point of maximum efficiency and then drastically reducing it, causing the body to become more efficient at absorbing protein and amino acids.

Carbohydate Intake.

Carbs are our body’s energy supply and also provide fibre to prevent against disease. The main sources of carbs are cereals, potatoes, fruits and vegetables. The recommended intake of carbohydrates is between 4 and 12 grams/lb/day.

Vitamins and Minerals.

A balanced diet will provide all the vitamins and minerals your body needs. However these days few people eat correctly so there is a strong case for taking a good all round multivitamin supplement.

Herbal supplements.

Herbal supplements are usually pitched as life-maximizers rather than life savers and can help with mood, colds and memory. Some of the better known herbals are St John’s Wart, Gingko and Echinacea.

Do i really need supplements?

If your diet is varied and balanced then you probably do not need to waste money on supplements. If you are training hard then extra protein and creatine help you to increase muscle mass and glucosamine will help prevent injuries but the latest miracle supplements should be viewed with caution. If you are unsure about taking supplements you should consult with your doctor.

You need to eat fat!

Fats are essential as long as you eat the correct type. Good fats are present in fish, nuts and seeds and can aid metabolism and healthy skin. Saturated fats in fried foods raise choleterol and clog arteries.

Eat a balanced diet.

To get a good mixture of nutrients and minerals you should eat a wide variety of foods. Generally if the food on your plate is colourful then your getting a good balance. Ripe tomatoes, rich leafy greens, mixed fruit salad – you get the picture.

Changing your eating habits can be difficult, but try and apply as many of these tips as possible and you will noticeably feel stronger and more healthy.

The secret to improving your vertical jump may well be your diet!

Can Supplements Increase My Vertical Jump?

Go Jump Higher — Wed, 26 Aug 2009 09:07:16 +0000

Supplements alone will not help you build muscle or increase your vertical jump, but with the right combination of exercises they can provide a huge boost.

Many people put lots of effort into their workouts but lack essential dietary elements that are needed to help their bodies create and repair muscle tissue. There are a few supplements that we consider very helpful in aiding your muscles to grow and these are discussed below.

Our highest recommendation is to use a protein whey supplement which includes the necessary amino acids and carbs to effectively build muscles.
Secondly a good creatine supplement will complement your whey shake. Some whey products will already contain creatine but it is far more effective to take a creatine supplement aswell as your whey. Creatine provides muscle fuel for your vertical jump workouts and you will notice the ability to workout harder and longer when using it.
nb. Don’t worry if you’ve heard rumours that you will lose muscle when you stop taking creatine – your muscles only shrink if you stop using them!

If you are not getting a good balanced diet including various fruit and vegetables then it also makes sense to take a good multivitamin supplement. Unfortunately most people these days are lacking the correct intake of vitamins due to poor diet, so if you fall into that category make sure you supplement your diet.

Glucosamine is helpful in repairing joint and supporting tissue. Athletes always run the risk of minor tissue damage during workouts, so taking a glucosamine supplement is a good precaution.

Do i need the latest fancy supplements to increase my vertical jump?

No. You do not need to spend a fortune on the latest and greatest supplements. Just the basic elements listed above are enough.

And finally one of the most important fuels for your body – water!
Your body needs water and if you are working out your body will need even more. Water helps everything to run smoothly. Don’t underestimate the power of water during your vertical jump training.
A good way to test if your water intake is sufficient is the color of your urine. Your urine should be clear or very light in color, if it is dark then you need more water.

Ok that’s it for this entry, hopefully you found this information useful in your efforts to increase your vertical jump.