As an athlete, it is important to keep your fitness in check. Not only so you can be fit but also your fitness will allow you to have a better game and pull off miraculous stunts on the field. One such thing that can be improved is your vertical jump. Especially, if you are not the tallest person on the field your vertical jump will help you to compensate for it. This will definitely help you in a lot of games if not every game. Here, in this article, we will discuss a few exercises to increase your vertical jump.
The term calisthenics generally refers to gymnastic exercises to achieve body fitness. Some examples of calisthenics are jumping jacks, pushups, lunges, sit-ups and running. The good thing about these exercises is that they don’t require any proper equipment and they can be done anywhere. You can do calisthenics as much as you like and push your body to its limits but take at least one day of rest per week. To increase your vertical jump calisthenics will help you to increase your flexibility.
Stretching: Try to give good stretching to the stiff muscles. Spend about 10-20 min on stretching daily.
Calf Rises: The name itself suggests it, these exercises are focused on your calves. This will help in making your calves strong which will help you eventually in better power delivery. Start with 10-20 reps and increase as per your comfort.
Deep squats: Squats is one of the basic legs exercises. It helps in making your legs strong quite remarkably. Set a benchmark for it, 3 sets of 12 reps will be better for a startup but again it depends on you.
Few other calisthenics that you can add to increase your vertical jump are lunges and standing on one leg.
These exercises are possibly the best way to increase your vertical jump.
Jump Squats: Jump squats are just regular squats with some explosive power delivery on the ground when pushing to get back. Start by doing 3 sets of 5 and increase as you get comfortable.
Box Jumps: Select a box that can hold your weight and has a comfortable height. Jump on the box by delivering explosive power on the ground and then jump back in crouch position on the ground.
Jump rope: Jump rope or skipping rope is a great exercise that can be done easily at home.
Doing this will not only help you to increase vertical jump but also will boost your stamina.
As mentioned several times earlier, increasing your leg strength is the core to a higher vertical leap. There is no better place than the gym to go and lift some weights and get your body some good strength. Exercises like deadlift, weighted squats, and single arm dumbbells snatches will boost your strength dramatically.
Nothing comes without practice and consistency so give as much time as you can. The more you work hard, the sooner and faster you will get results. Also, don’t forget to include at least one full day of rest per week, this will help relax your muscles to relax for better results.
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