Having strong legs muscles is an indispensable requirement for being able to jump higher. Jump higher exercises are performed by athletes in the attempt to increase their jumping capacity and lift their game into new heights. There is an abundance of these said exercises. Here in this article are some of the most popular and highly effective routines that will help you boost your vertical leaping capacity and make you stand out among the rest. Continue reading, so you can start right away!
Toe Raises – Stand up straight with your legs apart and hands onto your sides. Next, lift your heels off the ground as you stand tiptoed. Maintain hold of that position for a few counts as you feel your thighs and calf muscles stretch. Lower your heels back down, relax and repeat the process. This should be done for about fifteen to twenty times. You can also intensify this routine by adding ankle weights or having a barbell rested onto your shoulders as you do your toe raises.
Knee Bends – To do this exercise, stand up straight and then slowly bend both of your knees. While you lower your upper body down, ensure that your back is as straight as possible to diminish the risk of back injuries. Furthermore, keep in mind not to overdo the bending to the point that is beyond their capacity. When you bend and you feel pain, stop at that point. There is also a variation that you can do with this exercise and it is called the knee bend jumps. It is basically performed the same, but this time you add a jump to it. You bend both knees and at that point, hurl your body up into the air. As you land, regain composure and repeat the routine.
Crunches – This is also an important routine that you need to do in order to enhance your jumping prowess. Your core muscles, composed of your back and abdominals also play an important role whenever you reach for a jump, which is why strengthening them is indeed crucial. To do this, lie flat on your back, cross your fingers on the back of your head for support and then constrict your stomach.
Plyometric Routines – These routines entails the contraction of your targeted muscles and is then followed by a powerful and explosive movement that will relax them. The jump squat is one example of a plyometric routine. It is performed by squatting down and then leaping up into the air in an explosive manner. There are many great resources of plyometric exercises in the market these days. The two that tops the list are The Jump Manual and the Vertical Jump Bible. You can easily find these programs if you search and browse online.