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We Teach You The Best Workouts Routine For Jumping Higher

We Teach You The Best Workouts Routine For Jumping Higher

Written by Vitruve Team

28 February, 2022

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An explosive, high vertical jump is one of those skills we would all like to have. It doesn’t matter if you play in the NBA or some other professional league, or just shoot a few baskets every now and then in your free time. We all want to feel like Michael Jordan for a while. But how does it work? How do you improve your vertical jump? Is there any workout routine you should follow? In this post, we explain what you need to do to jump higher.

The vertical jump is a skill and as such, it needs to be practiced on a regular basis. Because basketball and volleyball players train this skill as they practice their sport, these athletes can jump higher than the average recreational athlete, even if they don’t do specific workouts to improve their vertical jump. Unless you’re into a sport that involves jumping high, a simple tip would be to just practice jumping. Genetics also play a role in our potential maximum vertical jump height, but that’s no reason not to work on yourself. There is always room to improve your technique, strength, nutrition, and/or coordination.

We Teach You The Best Workouts Routine For Jumping Higher

Plyometric Drills For Jumping Higher

A combination of plyometric training and strength training is by far the best way to improve the vertical jump. Plyometrics uses the stretch-shortening cycle, which means that muscles contract eccentrically (they lengthen after ground contact – with plyometric exercises, e.g., jumps). from the box or from a step) followed by an isometric contraction, followed by a concentric contraction (shortening of the muscles) after the lift. We see the same principle when we pull on a rubber band. The stretch-shorten cycle allows us to exert more force than from a static position.

The supreme disciplines of plyometric training are low-high jumps and low jumps. The low jump consists of jumping from the box (or other elevated platforms) to the ground, with the athlete attempting to land as softly as possible, thereby absorbing as much impact energy as possible. In the low-high jump, after the landing, a vertical jump is added – we shorten the landing if the feet come off the ground as quickly as possible, or we increase the duration of contact when we want to exert maximum explosive power. If we want to use the stretch-shortening cycle, we should not stay on the ground for too long (more than two seconds), otherwise, the accumulated energy will be lost after landing. These are very helpful exercises, but they are particularly demanding on the central nervous system (CNS). You may not feel particularly exhausted – and therefore hardly out of breath – but they put a lot of strain on the CNS.

In the low or low-high jump, the athlete should not jump off the box or bench, but step down. To maximize energy accumulation after impact, the athlete should approach the jump with their heels slightly raised (allowing room for a pen under the heel) and keep their arms behind their body as they prepare to lift off. Just before the low-high jump, he should raise his arms overhead and look up (at the basket ring or the ceiling). These two measures can ensure that the jump height improves by a few valuable centimeters.

Exercises For Jumping Higher

Typical exercises for plyometric training include jumping on and off the box (the height of the box can be varied) but also push-ups with clapping. In general, plyometric exercises are fast, explosive, and intense. In addition to improving jumping power, strength development is also supported very effectively. Below are some effective exercises you can incorporate in your next workout routine to improve vertical jumping abilities:

Box Jumps

The classic box jumps are not really a plyometric exercise, but there is a pre-contraction in the muscles before the take-off, applying a lot of force. Also known as box jumps or counter-movement jumpers, this exercise primarily targets large muscle groups such as the hamstrings. In addition, you can also go with the smaller box jumps, the frequency for this is significantly higher, since, after each landing, people jump up and down immediately. In this exercise, you should make sure that the contact with the ground is as short as possible, but you still develop enough strength to jump back up onto the box. A bench in the park or a tree trunk and the like are also ideal for this exercise.

Depth Jumps

When you do a depth jump, you will step off an elevated platform, land on the ground, and then explode up into a jump. During this sequence, your muscles undergo a stretch-shortening cycle that produces power. Your muscles absorb the force of landing on the ground and turn it into elastic energy. It is critical to start off slow while descending, and then jump explosively once we have touched the ground. When you push off, it is ideal to push at maximum intensity, since we want to avoid contact with the ground as much as possible.

Lateral Jumps

As the name suggests, this plyometric exercise involves jumping sideways over a box or flat bench, with the push-off appropriately sideways. Again, make sure that contact with the ground is as short as possible. In order to become more familiar with the sequence of movements, you can also make intermediate jumps or an intermediate charge on the box.  You can always try advanced variations once you have mastered standard lateral jumps. However, such exercises should be supervised especially if you recently recovered from an injury.

Lateral Bounds

These side jumps are a combination of power and momentum. Optimizing the response of the fast-twitch fibers throughout the body is the biggest benefit of the lateral bound. In order to jump as high as possible, you must contract your leg and core muscles very quickly. Due to the nature of this exercise, you force each side of your body to work independently. As a result, muscle imbalances will be reduced and both sides of the body will be strengthened equally. While performing, take your arms with you as you move and jump as far as possible. Reminiscent of speed skaters and not only trains the leg and bottom muscles but also tightens the stomach and waist. For better control, take measurements beforehand and stick two markings on the floor with adhesive tape.

We Teach You The Best Workouts Routine For Jumping Higher

Things To Keep In Mind

Performing plyometric exercises should only be done when you are well-rested. If you are unfamiliar with landing techniques and are not prepared with the prerequisites, it is not a smart idea to perform these drills.  Athletes who are suffering from joint or muscle injuries already should avoid these high-impact exercises due to their demanding nature on the CNS.

If you are interested in improving your performance you can real this article about Velocity Based Training.

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Conclusion

Increasing vertical jump height is not the only benefit this type of routine offers. Studies show that jumping to reach overhead objects changes biomechanics and makes you more injury resistant, plus motivation plays a role because the training results in a better vertical jump. High power output at the jump results in a higher overall power output, which is mainly useful for developing speed. If you decide to add this form of training to your repertoire, you must first learn to land properly. Then you should do some simpler plyometric exercises to improve your conditioning, strengthen your tendons, and improve your coordination. To optimize your training, you should combine plyometrics with dumbbell training, but keep in mind that both of these training methods put a heavy strain on the CNS. So include sufficient recovery periods.

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Sports Science Degree. Crossfit trainer, in love with weightlifting and digital marketing

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