A higher vertical leap will rid you of the curse of being seemingly permanently earth-bound by gravity. Even a few extra inches of vertical leap can mean the critical difference between dunking the ball or spiking the ball over a block. Read the following advice to get you started on gaining those critical inches.
First of all, you have to know that injury prevention is key in any vertical leap increasing program. If you hurt yourself, there go your hard-earned results. Push yourself hard, but never more than your body can handle safely.
Don’t reach for the moon on your first day of vertical leap training. You should shoot for consistent, measurable vertical gains. If you try to jump over the backboard by your second weak of training, you will just end up hurting yourself.
You must focus on building core body strength when striving to increase vertical leap. Secondary muscles such as your calf muscles should not be the focus of a vertical leap increasing routine. Your quad muscles, hip flexors, and abs are key in building an explosive vertical. Your abdominals in particular are the breadbasket of your core strength — if you have weak abs, you will have a poor vertical.
Squats are overall the best compound exercise to hit all your core strength areas, and give your vertical leap a big boost. You must stretch and warm up before doing squats, and you must maintain the proper form, or you will hurt yourself.
Although high impact, jump roping is excellent for building strength in your tendons and other connective ligaments. Try to be explosive when you jump rope, not simply skipping like a boxer — the way you train is the way you play.
Calf raises are a great finishing exercise to hit those secondary vertical leap producing powerplants. You can gain a solid couple of inches of vertical leap just by developing your calf muscles (remember, you must work on your core strength first before targeting and isolating your calves).
Remember to warm up and stretch before each exercise session, especially your ankles, in order to prevent progress-killing injuries. Consistency in doing your vertical leap routine is key. If you slack off for a few weeks, you can expect to kiss your hard-won results goodbye.
Training to increase your vertical leap is an investment in time and effort. But the final outcome is completely worth it, when you blast off over opponents when playing sports such as basketball, volleyball, or football. The satisfaction is immeasurable! Be safe and train hard.
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