Vertical Jump Training- Exercises and Benefits

Vertical Jump Training- Exercises and Benefits

Exercising is one of the key proven methods to living a long and healthy life. Many people engage in different exercise routines to achieve the perfect body or to generally improve their health. One of the exercise programs that may not be so common even among the work-out gurus is practicing high jumps. While jumping upwards may seem like a very easy task for most able-bodied persons it may be quite the opposite for some people. Many people who join exercise programs or are currently enrolled in an exercise regime may have the tainted perception that they are not capable of vertically jump or increase their vertical jump or worse still they may not see the benefits of engaging in an activity such as vertical jumping

  1. Increases effectiveness in training

Training helps to increase ability to perform other exercise regimes with ease and dexterity. The correlation arises because the strength acquired from performing this exercise is similar to the strength acquired from say sprinting or squatting. A suitable way of proving this is by taking a vertical jump training where as you aim to perform deeper squats that prove to be more effective, you may vertically jump and progress to land your feet positioning yourself into a squat. The exercise benefit in this is that more weight will be put in the landing process leading to a more effective squat regime. Vertical jump training also increases capability to perform other exercise related activities and may be quite useful especially among runners in initiating the first sprint.

If you were to use vertical jump training as the base for increasing power for the overall improvement in other exercises, you would achieve the maximum benefits. Here are examples of exercises that can be improved by using vertical jump training;

  • Kick boxing

Most people cannot endure kick boxing for more than ten minutes, they ran out of breath or they simply lose balance and fall. Their stability is usually on the edge and any push or shove can lead to a dreaded fall and result in injury. For such people working on how to increase their vertical jump is the only solution. This is because the vertical jump strengthens and builds their muscles and builds their stability. Kick boxing is a cardio exercise this means it makes the heart work more in pumping the blood to muscles that are depleted of oxygen. If vertical jump training is incorporated when kick boxing it can also enhance training endurance so if you were to kick box for a period of fifteen minutes only pre vertical jumping then you would increase to twenty or thirty minutes after vertical jumping is incorporated. It also increases agility, flexibility and range of motion since you are on your toes for the entire period of the time. Mastering the art of maintaining balance is also another added advantage.

vertical jump training 2c

  • Squatting

As you well may know squatting involves some kind of up and down movement. This means that you may want to also include vertical jumping in the exercise process. Squatting should be done in a well calculated manner such that the toes should be pointed forward and the legs at arms-length apart. This movement or skill can easily be maneuvered if you were to do it in a slow motion. However, if it is in a fast motion for example when you include jump training, the motion needs more dexterity and endurance. Most trainers would advise that vertical jump squats should be done on a flat surface with the use of a good pair of shoes and the landing motion should not be too much as to cause injury to the knees. This is because the knees receive much more impact when jumping and squatting that any other body part, glutes included. Therefore, if you want to know how to increase your vertical jump and you are a beginner vertical jump squats should not be your first exercising option. For those who have mastered this art, it proves to be a very effective exercise regime and it can be done moving forward or backwards as long as you have the stability and endurance to sustain such movements. The inner thighs and glutes will be the most beneficiary for this type of movement.

Increase in muscle strength

The main aim for engaging in strength training exercises is to increase the muscle resistance and persevering capabilities. The goal for vertical jump training is to increase the contractual muscle capabilities involved in movement. The overall effect will be to increase muscle strength while performing the jumping exercises. The benefits if increased muscle strength can be seen on a day to day basis as they improve your overall health and there are decreased chances of being victim to careless accidents because of improved muscle health and decreased weak muscles. The icing on the cake is that engaging in vertical jumping can result in improved appearance because an individual becomes lean.

2.1 Builds lower body strength

There are many vertical jump exercises that can be done to increase the height levels when jumping. A common exercise that can be done by anyone healthy enough to jump is jumping rope. The only equipment needed to perform this exercise is a skipping rope, comfortable sporting shoes and a flat surface area. Jumping rope is recommended for those athletes who have suffered injury and are in the process of healing. It is one of the most preferred exercises that can be done at little to no cost and does not need a lot of training. One of the main benefits of performing this exercise is improvement of the lower body strength, especially the calf muscles and the foot muscles. The exercise can be done in combination with other exercises such as plyometric exercises. You need not skip in place, you can skip while moving forward or backwards, this simulates a low key lunge and exercises the inner thigh muscles. Jumping rope can be done anywhere so long as there is enough space. Therefore if you are looking to incorporate vertical jump training at home, jumping rope can be a great option.

2.2 Improves blood circulation within the muscles

Some weight lifting exercises cause undue exertion on the muscle causing tearing of the muscle tendons; this can lead to hindrance of blood circulation. Cardio exercises such as excessive running are one of the exercises that can lead to lack of blood circulation within the muscle. This leads to muscle cramping and retraction that can cause so much pain. Due to the pain it can lead to lagging behind or even retraction from the whole exercise program. This can be remedied by vertical jumping. As an ardent athlete you can enjoin yourself in a jump program, whose overall effect is to increase your performance.

Other exercises that can be enhanced by jumping vertically are squatting and kick boxing.

Squatting without use of weights increases your strength, agility and flexibility. If you squat and jump simultaneously not only will you reach the optimum point faster, but you will also increase your overall strength. You can also spice up the jumping sessions by turning every time you jump up and landing in a calculated and turned position. You can also work in alternation for example, you perform twenty squats and after each twenty you jump squat for the other twenty. This can be done in alternates of five each amounting to one hundred squats having performed a set of five with three sets allocated for jumping squats.

For those who want to liven up their sports workout they can put themselves in a vertical jump test. They can incorporate spurting movements that increase muscle endurance and potential. The test would be aiming to jump the farthest from a particular point, on a forward motion. It provides a wide range of motion since as an athlete you are using both the leg muscles and the arm muscles to avoid toppling and maintaining balance.

  1. Increases flexibility

While many may think that vertical jumping is too extreme and uses too much force, it is not widely known that it also increases flexibility and reduces chances of being sore. The movement of jumping vertically stretches the muscles and increases the available range of motion of the persona. Incorporation of a jumping program in an exercise regime after an intense workout as part of the stretching exercises to relieve soreness is a very effective way of ending a workout. Since most exercises focus on muscles above the knee incorporation of various vertical lifting exercises such as toe tapping or heel tapping while jumping ropes or jumping without ropes are great ways to exercise the areas below the knee such as the calf and the heel for a full body workout.

As mentioned before vertical jump training can increase the body’s range of motion by stretching the muscles. There are some few tips that every athlete should have in mind, if they are looking for ways to increase their vertical jump and have a positive effect on their flexibility.

3.1 Simulating seamless movement

As had been mentioned people are often wary of the exercise because they think that it involves too much force and risks possibility of injury. However, as most training personnel can attest to, injury can only be incurred if you perform the exercise without expertise supervision or just too vigorously. For those who have ever jumped, you can attest to the fact that after you jump, you enter the landing process. When landing the body tends to conjure itself into a position where it can receive impact without risking injury, this means that you can land and move down. The moving down motion ensures the body can be able to handle the force of landing and can propel itself into an upright position or begin working up the movement of jumping again. This requires flexibility of the muscles and correct positioning of the bone structure. For those who want to know how to increase their vertical jump, they should note down this very essential fact that they have to master their landing position.

3.2 Master the holding position

The effect of the jump is mostly felt when the person jumping lands on the ground and enters a holding position. Most people who jump squat make use of the holding position, where the body pauses on landing to absorb impact and to build up the force required for the next jump. While this method can work perfectly for those jumping at a particular spot, mastering the hold position can also prove to be useful for those jumping forward.

For a practical example picture the way you used to frog jump when you were younger or even frog jump right now. As you jump forward the body raises itself from the ground and as you land the legs absorb the force. The landing posture that your body forms, helps in preventing injury and the slight moment of hesitation before you jump again is the holding position.

3.3 Use of the arms to achieve maximum flexibility

If you have watched the Olympics, you may have encountered the sport of high jumping using a pole or using your body only. You may have noticed how the jumping athletes make good use of their arms to lift them higher off the ground and over the pole. For those who want to know how to jump higher, looking at this sport may give you some tips on how to use your upper body strength to increase flexibility and the height at which you jump at. The trick behind improving your vertical jump with the use of your arms is to swing the arms backwards as you prepare yourself to jump. When you bend the knee to jump higher your arms should swing to the front and upwards. This is such that when you have already jumped and your body is upright, then your arms should be above you raised high. Exercises that incorporate this technique are such as star jumps and kettlebell swings.

 

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