Exercises That Can Improve Your Vertical Leap

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

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

Skipping Rope

Jumping rope is an exercise that should not be overlooked, as it will contribute to improving the strength of your legs. It also promotes maintaining excellent cardiovascular condition. Perform this exercise for 15 to thirty minutes regularly.

Knee Raises

Hold an overhead bar tightly, with your arms straight overhead. Hang from the overhead bar, with your arms fully extended and knees slightly bent. Holding this position, slowly raise your knees up to your chest. Squeeze your stomach muscles while doing these. Hold this position for a few seconds, before lowering your legs towards the floor. Repeat this five times.

Knee Bends

One of the best ways to improve your leg strength is with knee bends (also know as squats). Stand upright - straight, with chest out and keeping your back tight. Now, bend your knees slowly, maintaining a straight back. Crouch, in a slow motion, to the maximum possible extent. Repeat this exercise 20 times.

Toe Touches

Stand straight. Bend from the waist while keeping your knees locked. Lower yourself down as far as you can go and try to touch your toes with your fingers. Hold this position for several 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, curl the shoulders from the floor, in a slow motion. Continue to sit up. Try to not "pull" on the back of your head with your hands. Concentrate on making your stomach do the work. Exercises for your waist are critical for all physical activity as your ultimate all around strength and flexibility start here. Repeat this exercise 10-20 times.

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