Download - How to increase your Vertical Jump
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How to Increase Your Vertical Jump
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Measure Your Current Jump
• Find a tall pole or wall to stand next to, and while both feet are planted on the ground reach your arm up and mark your standing reach with your dominant hand.
• You will need a friend or spotter to help you mark your leaping reach, and this can be done with chalk or colored tape.
• If done on your own, you can color your fingertips with a marker, or loop a piece of tape in order to show the result of your final vertical vs. the standing reach measured previously.
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Jump Rope• After thinking about it, this probably seems obvious; In order to
improve in any physical area, the muscles must get stronger.
• Jumping rope for 15 to 20 minutes a day on a hard surface with room to spare can greatly improve the muscles needed to execute your maximum vertical jump.
• This also can be done by running up and down stairs for the same amount of time, if jumping rope proves too challenging.
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Squats• Squats, when done correctly, should work the entire lower half of
your body.
• Start with a basic body-weight squat, with feet shoulder width apart and bending at the knee, while keeping your balance.
• To make these exercises more challenging, you can add weight to your squats, do a jump out of the squat position, and even trying to turn 180-degrees in the air before landing.
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Build Your Calf Muscles
• The workout that is most simple we also find to be most helpful: Calf Raises
• Start using just your body weight, by standing on the edge of a curb or step with the balls of your feet and toes on the curb/step and your heels not touching.
• Raise yourself up and down, while stabilizing yourself with your hands. Add weights as you improve.
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Start Weight Training
• Using your arms is just as important as your legs in the leaping process.
• High-rep, low weight will build lean muscle, while Low-rep, high weight lifting will yield bulky muscle.
• For the best immediate results, set your weight as high as possible while being able to complete a minimum of 4 or 5 repetitions in each set.
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Use Your Arms• Again, using your arms is just as important as your legs in the
leaping process.
• They create great momentum for your leap, so keep them bent while on the ground and extend your arm as your body leaves the ground vertically to create maximum reach.
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