Vertical Jump Training - Training Requirements to Increase Your Vertical Today
Do you want to be the first on your team to dunk a basketball? Are you trying to get that competitive edge in the sport of basketball or volleyball by increasing your vertical jump by a few inches or even more in just a few months? The good news is that no matter what genetics or natural jumping ability you were born with you can make significant increases to your vertical leap.
The bad news is that there is no quick-fix or easy gimmick that can get you there without hard work and extreme training.
Increasing your vertical jump requires the strengthening and development of your fast-twitch muscle fibres.
This can't be done without a sound vertical jump training program which provides at the very least the following: A Core "Periodization" Strength Training Program For the common athlete it is very difficult to make great strides in building consistent core strength without using some type of periodization technique.
This strategy tricks the muscles into growing while allowing rest periods to avoid potential burn-out.
Building the fast-twitch muscle fibres is a gruelling process that requires a very difficult and fast paced strength program.
In order to increase your vertical leap you will need rest periods and a phased approach to physically and mentally handle the required strength training program.
A Plyometric Vertical Routine Plyometric jump training provides the right amount of high-paced cardio workouts that are needed to attack the proper muscle fibres used for explosive vertical jumps.
Standard running and walking does not attack the fast-twitch muscles.
You need some form of plyometric exercises that involve all major jump movements used for your specific sport or need.
For example if you want to improve your jump for the sport of volleyball you may want to focus more on the exercises that have you explode upwards from a standing and one step type position.
For basketball you may want to attack more one leg jumping and multiple position jumps that is utilized during the game.
CAUTION: Since these routines need are performed at a very high pace in order to be effective, make sure you are healthy enough to engage and avoid doing for long periods of time.
My recommendation is to do 3 sets max of each exercise at around 30 seconds to 1minute per set depending on your body's current conditioning level.
Proper Rest and Recovery periods Unless you are a genetic "superfreak", you can't consistently grow the muscles needed for explosive jumping power every day.
It's critical for your mental and physical needs to recover or you will get frustrated and all gains made can easily be lost in a given program.
Jump training is not easy and is very draining on the body, make sure your jump training program does not diminish all the gains made from months of hard work by over training and not allowing for recovery and rebuilding periods.
The bad news is that there is no quick-fix or easy gimmick that can get you there without hard work and extreme training.
Increasing your vertical jump requires the strengthening and development of your fast-twitch muscle fibres.
This can't be done without a sound vertical jump training program which provides at the very least the following: A Core "Periodization" Strength Training Program For the common athlete it is very difficult to make great strides in building consistent core strength without using some type of periodization technique.
This strategy tricks the muscles into growing while allowing rest periods to avoid potential burn-out.
Building the fast-twitch muscle fibres is a gruelling process that requires a very difficult and fast paced strength program.
In order to increase your vertical leap you will need rest periods and a phased approach to physically and mentally handle the required strength training program.
A Plyometric Vertical Routine Plyometric jump training provides the right amount of high-paced cardio workouts that are needed to attack the proper muscle fibres used for explosive vertical jumps.
Standard running and walking does not attack the fast-twitch muscles.
You need some form of plyometric exercises that involve all major jump movements used for your specific sport or need.
For example if you want to improve your jump for the sport of volleyball you may want to focus more on the exercises that have you explode upwards from a standing and one step type position.
For basketball you may want to attack more one leg jumping and multiple position jumps that is utilized during the game.
CAUTION: Since these routines need are performed at a very high pace in order to be effective, make sure you are healthy enough to engage and avoid doing for long periods of time.
My recommendation is to do 3 sets max of each exercise at around 30 seconds to 1minute per set depending on your body's current conditioning level.
Proper Rest and Recovery periods Unless you are a genetic "superfreak", you can't consistently grow the muscles needed for explosive jumping power every day.
It's critical for your mental and physical needs to recover or you will get frustrated and all gains made can easily be lost in a given program.
Jump training is not easy and is very draining on the body, make sure your jump training program does not diminish all the gains made from months of hard work by over training and not allowing for recovery and rebuilding periods.
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