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Jumping is to push yourself suddenly off the ground and into the air using your legs. Jumping can be distinguished from running, galloping, and other gaits where the entire body is temporarily airborne by the relatively long duration of the aerial phase and high angle of initial launch. Jumping is also a key feature of various activities and sports, including the long jump, high jump, and show jumping. There are many ways to improve vertical jump, but some of the most effective exercises include plyometrics, a form of exercise that involves rapid and repeated stretching and contracting of the muscles, designed to increase strength, along with exercises that build both strength and power. This article will showcase some of the ways in which can help you jump higher.
1. Improve your Strength
Strength, which can also be called force, is the most important piece of the power equation: All things being equal, the person who can create more force in the same amount of time will jump higher. The first thing to do to jump higher is to practice jumping high regularly on a weekly basis. This is to practice maximum effort on your jumping which will eventually increase your vertical jump. Good core strength is important for jumping high.
2. Increase plyometrics Exercises
Increasing plyometric exercises like high volume rebounding and hurdle jumping can help your body to adapt by changing your muscle-tendon structure to make you more springy. These exercises should be increased at a gradual pace to avoid injuries.
3. Decrease Body Fat
Reducing weight and getting lean is important to jumping higher. Excess body fat is dead weight that will impede your jumping. Eat healthy foodstuffs like fresh vegetables, meats, fruits and nuts and avocado to get enough vitamins, minerals,, protein and essential fats. Avoid sugary foods, fried foods, and processed foods in general. Also, exercise regularly with a combination of low intensity exercises like walking, cycling and even swimming, with a mixture of explosive sprints and jumps.
4. Get Enough Sleep
A good night’s sleep is incredibly important for your physical health. Poor sleep has been strongly linked to higher body weight. People with short sleep duration tend to weigh significantly more than those who get adequate sleep. Sleep has also been shown to enhance athletic performance. Hence, getting enough good quality sleep would surely improve your physical well being and helps you in jumping higher.
5. Be Focused
If you have been training for a while to improve your vertical jump and is serious about jumping high you need to be focused on your daily routines with respect to exercising and dieting. It also means a change in lifestyle where you need to go to bed earlier and have a measurable goal for which you can strived to achieve. Experiment and find out for yourself which workout works best for yourself and stick to this regime. With determination and perseverance you will surely be able to reach your goal and reached the jumping height you desired.
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Health and Fitness Warrior 