Jumping Workouts

There are many vertical jump programs out there, but which one is the right one? Well it will all depend on you. Try out the following jumping workouts and see which one will produce a higher jump for you.

Before you start these exercises, make sure you stretch properly. Also, warm up your muscles, anyway you seem fit. Here are some tips though. Try running for ten minutes or start jump roping to accomplish warming your muscles up. Also, running up stairs or a hill will achieve this and will help build stronger “jumping muscles.” So now let’s begin on your vertical enrichment exercises.

1) Bar Squats: You may call it something different but only the exercise matters. First, grab a curl bar, or something similar, and add a desired weight. Now lift the bar up to your upper chest with your palms facing upwards towards the sky. Your elbows will be bent and your wrist will be bent to a 90 degree angle to achieve this. Visualize a backwards curl workout and you should be resting the bar when it is at your neck area.

Now slowly bend your knees and lower your back until your legs reach a 90 degree angle. Keep your back as straight as possible. Keep the bar as steady as possible as well as keeping it at your upper chest. Now explode upwards and finish on the tip of your toes. Remember to keep the bar steady the whole time. Repeat this step for about ten repetitions. Also, start out with 3 sets and work your way to 5 sets eventually. Further, try to increase your weight in between each set.

2) Squat Jumps: Very similar to the exercise described above but without any weight. First, bend down as above but instead with your butt inches away from the ground. Next explode upwards and jump off the ground. As you land crouch down again in a continous fashion. Explode upwards right away again. There should be no stopping during this exercise. Complete about ten jumps for 1 set. Do about 3 to 5 sets.

Remember to work your way up to 5 sets if you can not already do it. Further, you can add weight to this exercise if you are not feeling any burn. You can either use a bar as described in the first exercise, or you can hold a weight with your arms crossed around your chest.

3) Squats: This exercise is just a normal squat exercise. Find a squat machine or bar and select a desired weight. Bend down until your legs form a 90 degree angle. Next explode upwards and finish on the tips of your toes. Repeat this for about 10 repetitions and 3 to 5 sets.

4) Toe Raises: Stand up as you normally would and keep your back straight. Now raise upwards as you will be up on the tip of your toes. Next slowly lower to your normal position. If this is too easy for you, add weight. You can either get a bar and place it on the back of your neck or you can hold weights at the sides of your body. Do the same repetitions and sets as described above.

5) Jump Rope: Grab a jump rope and perform this exercise while watching television or something else. This will get your mind off the exercise and you will be able to go for a long period of time.

All these exercise will improve your jumping ability. Note that it is dangerous to over exercise your muscles, therefore do not do more than you can handle. This will take time to accomplish, but have faith in these exercises. What you put into them is what you will get out of them.

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