Millions of people all over the world enjoy playing sports regularly. It’s amazing how central our jumping skills can be for such activities. This applies to athletes, swimmers launching from the side of the pool, or volleyball players.
It is for this reason that people either focus on their vertical jumps or incorporate specific exercises into their daily routines. This article provides helpful advice to anyone who wishes to do the same.
Training Advice Exists Online
As with most things, people frequently turn to the internet for help and information. An athlete may be considering the BoingVert training method, and look online for helpful reviews and resources. They will learn that hundreds of athletes have adopted this method, which combines two separate programs: Animal and Monster. People may then wish to access relevant videos and e-books.
The internet is great for giving people options, including alternative courses such as Vertical Shock and Jump Manual.
Understand What You Need
If someone is not sure how to vertically jump well, they may adopt the wrong exercise routines. The reality is that two things need to come together to create the perfect jump: speed and strength.
Some people want to be playing and jumping all day but avoid the gym. Others will focus on weight training but keep sports practice to a minimum. In order to succeed with your vertical jumps, you need to focus on both. We will now discuss three different types of training.
Traditional Weight Training
This involves such exercises as lunges, leg presses, squats and toe raises. The weights will be heavy, so there will be a low level of repetition.
This is the least effective option for improving your jumps. It’s because you will be focusing on your strength and not your speed. In fact, the stronger you become the slower you will become.
Dynamic Weight Training
With this technique, the weights will be lighter and you will do such things as jump squats while you hold them. This will be to combine both repetition and speed. As time goes by you will be able to increase your weights, but remember that your speed has to be maintained or your jumping will suffer.
Due to the complicated nature of this option, many people find it necessary to involve a coach with their training.
Newcomers must resist the temptation to go straight to the most complicated and demanding exercises first. Anyone who does this will be impeding their progress and risking their health.
The goal of plyometric training is to enable your muscles to become strong, but also quick to respond. In order to achieve this, people often do lengthening or stretching exercises. They then follow them up with shortening exercises. In order to see this in action, observe someone dipping or crouching before they make a vertical jump.
Other exercises people may take are depth jumps, leg bounding, and hopping, and countermovement jumps.
Understand Your Genetics And Weight
Some people lament the restrictions imposed upon themselves by their height or weight. Vertical jumpers need to accept their genetics as their foundation. They can build upon that starting point through the use of determination and training. It may be worth combining traditional, dynamic, and plyometric training into their daily routines.
Athletes should aim to achieve their ideal body weight. Our body fat is not something that will help us jump. Men should aim to have 9-11% body fat and women 14-16%.
Learn How To Jump And Land
Don’t apply the same technique to your two foot jumps as you do for your one foot jumps. Research the correct posture and practice. If someone records themself jumping, it will be easier for them to identify their strengths and weaknesses. They can then quickly identify the areas needing special attention.
It’s more important to land correctly than people realize. Not only does it help protect our health. Our bodies will decide how high we can jump, based on how well we can land.
Anyone who needs to vertically jump well will need to build up their core strength and work on their glutes and hamstrings.
If they have stiff ankles, this will need to be addressed using specific exercises. This is because it involves energy leakage, making their jumps 16% less effective.
As we can see, vertical jumps cannot be viewed in isolation. They are maximized when a host of different things are addressed. If a person puts the correct exercise routine in place, they will grow in both strength and speed. This will make them best placed for success with jumping.