Issuu on Google+

Technology HInformation igh Le aper Solutions Journal

3 Effective Vertical Jump Exercises for Beginners

Among the first thing you must lear n as you star t with your ver tical jump exercises is that your back muscles play a huge role in increasing your ver tical leap. Keep this in mind as one of the cr ucial fact beginners over look. When it comes to ver tical jump exercises, a lot of people just put their total focus on their leg muscles. (More info can be found here.)

For a beginner trying to boost his/her vertical leap, it might be confusing to choose what vertical jump exercises to begin with. Try searching the internet and you'd be bombarded with loads of ideas on how to effectively start your vertical jump program. Of all the vertical jump exercises suggested by different sites, there are several out there that can increase your ability to jump higher. Before we discuss these vertical jump exercises, bear in mind the cardinal rule in maxing out the effects of your work out: you have to perform the exercises correctly. Not doing your vertical jump exercises the right way will be a waste of your time and effort. It can even lead to injury. We’ll start off with a good exercise that will strengthen your lower back and erector spinae muscles. These two take on the bulk of the work when it comes to jumping. This group of muscle supports your frame and extends your spine. These are also connected to your glutes. The first vertical jump exercise on our list is – The Good Morning Okay, don’t let the name fool you. This exercise focuses mainly on your lower back. Compared to other exercises to develop your lower back, (deadlifts, hyperextensions) this is very easy for a beginner to pull off. You also get a 2-in-1 effect as this also develops your hamstrings. How to: 1. Start with a shoulder wide stance, taking a hold of the bars on the side, place the barbell on back of your head. 2. Keeping your back straight, bend hips until your chest is parallel to the floor. 3. Go back to the starting position and repeat. Avoid:  Rounding the back  Twisting the spine sideways Tip:  

The degree on how your knees bend will change the focal point of the exercise. The straighter you go, the more your hamstring will be engaged in the activity. Prevent rounding your back by keeping your chin upright.

Page 1


High Leaper Journal 3 Effective Vertical Jump Exercises for Beginners

Among the first thing you must lear n as you star t with your ver tical jump exercises is that your back muscles play a huge role in increasing your ver tical leap. Keep this in mind as one of the cr ucial fact beginners over look. When it comes to ver tical jump exercises, a lot of people just put their total focus on their leg muscles. (More info can be found here.)

Imagine a simple all-in-one vertical jump exercise that targets your quads, hamstrings, glutes and calves. Muscles that let you explode on your jump. This truly is a great help to those who want to jump higher. If ever you decide to move up from these beginner exercises, be sure to still include leg presses in your vertical jump exercises. Leg Press How to: 1. Get on the equipment with your back on the padded support and place feet on platform. 2. Release the lever and grasp the handles on both sides. 3. Flex your knees to lower the sled. 4. Return the sled by extending your knees. Push with your heel and forefoot. 5. Repeat. Avoid:

  Tip:  

Lowering the sled to the point your hips bend at the waist. Do not allow heels to raise off of platform.

Put more emphasis on your glutes by placing feet a little higher on the platform Put more emphasis on your quads by placing feet a little lower on the platform

Sometimes, those who seek to increase their vertical leap look into complicated pro-style vertical jumping programs and even the most complicated gym moves or machineries. In our next exercise, we’ll keep it simple by performing – Jump Ropes No questions asked, this really helps to improve your vertical leap. Make doing jump ropes a habit. Do it at least 30 minutes a day. To further work your calf muscles, jump from your toes or attach ankle weights. It’s that simple.

Always remember our rule of doing the vertical jump exercises correctly to maximize the time and effort you put in. Finally, consider these when you feel ready to start a program.

These three vertical jump exercises will help you to get started with increasing your jump. As you progress, try to combine these with more jumping exercises. Strength training is a must to improve leaping abilities. You can also try plyometric exercises. A great deal is written in this site. Also, try these great ideas when you feel you want to amp these exercises a bit. Page 2


Vertical Jump Exercises