Exercises That Can Improve Your Vertical Jump

There are many exercises you can use to help you jump higher. Here are a few that you can use as general "get in shape" exercises before starting you actual vertical jump training program.

Warm Ups

Prior to starting any exercises, you should warm your muscles up. Begin by jogging around for ten minutes or run up and down a few sets of stairs. It is also a sound idea to stretch your muscles prior to beginning your exercises. Warming up before doing exercises helps you improve muscle fibers that are utilized during the jumping process.

Skipping Rope

Jumping rope is an exercise that is often overlooked, and shouldn't be, as it can contribute to increasing the strength of your legs. It also helps maintain excellent overall physical condition. Do this exercise for fifteen to 30 minutes regularly.

Knee Raises

Grab an overhead bar securely, with your arms about shoulder-width apart. Hang from the overhead bar, with your arms fully extended and knees slightly bent. Hold this position and slowly pull your knees towards your chest. Concentrate on contracting your stomach muscles as you do this. Hold this position for several seconds, before lowering your legs back down. Repeat this exercise five times.

Knee Bends

One of the top exercises to increase the strength of your legs is with knee bends (also refered to as squats). Stand upright - straight, with chest out and with your back straight. Proceed to bend your knees slowly, keeping the back straight. Crouch, in a slow action, as far down as possible. Repeat this process 20 times.

Toe Touches

Stand upright. Bend at the waist while keeping your knees locked. Continue bending down as far as you can go at the same time trying to touch your toes with your fingers. Sustain this position for a few seconds. This exercise should be done slowly and do not "bounce" while trying to touch your toes. Repeat this thirty times.

Sit-Ups

Sit-ups will help improve your vertical jump. Begin this exercise laying with your back against the floor, with your knees bent, and your feet flat on the floor. Place you hands behind your head. Now, pull your shoulders off the floor, in a slow movement. Continue to sit up. Do not "pull" on the back of your neck with your hands. Focus on making sure your stomach does the work. Exercises for your waist area are vital for all physical activity as it is the "core" area of your body. Repeat this 10-20 times.

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