Ways & How

how to increase vertical leap fast

how to increase vertical leap fast

Having high vertical leap is always an advantage to an athlete. In sports where jumping is an integral part of the game, such as basketball, having the ability to jump high is an asset. You can use such a high-jumping asset either in offense or in defense. Thus, one of the best tips to help you become a prized athlete is to learn how to increase vertical leap fast. In trying to achieve high vertical jumps, you need to have strong legs. The muscles in your calves, lower back, hamstrings, quadriceps, and glutes are the key body parts that will increase your vertical leap. In short, you have to develop all these muscles with specific exercises in order to achieve the best results in the shortest time. Here are the steps on how to do it quickly.

  1. Drop some weight. Reach the ideal weight for your height and bone structure. This is the first thing that you should do – lose weight. If you are light, it becomes easier for you to move and jump around. Thus, losing weight to a normal level is definitely a must.

  2. Warm up before starting your workout routine.

    Kick-start your workout by doing some light jogging. You can also use your elliptical machine to warm up your muscles. Do not directly subject your muscles to heavy workouts straight away. That will only stress your body, which can lead to severe muscle pains. Do some dynamic stretching, whereby you will set your body in motion while stretching.

  3. Strengthen your legs. Strong legs are not only good for jumping, but also for good balance. Strong legs are very important to establish your body as you jump and land on your feet. Otherwise, you could easily crumble to the floor. There are certain forms of exercise, such as jump-rope, frog squats, hamstring curls, quad presses, calf raises, and seated wall presses which are geared toward building strong lower extremities. You can also use machines to reinforce these exercises in order to speed up the strengthening of your legs.

  4. Perform power training. Do deadlifts to build your power. Again, do not force your muscles. Begin with lighter weights and gradually increase to the heavier ones. Make sure that, as you lift weights, your legs are in the proper position to prevent back injuries.

  5. Perform complete box jumps. This is one good way to increase your vertical leap. All you have to do is to stand in front of a solid box with your knees bent a little. Then swing your arms forward, by the sides of your body, squat and then jump as high as you can, landing in the middle of the box top. You must land on the balls of your feet while keeping your knees bent. Pause after landing for a moment and then drop down on the floor. Repeat this for about five to eight reps each time you perform your leg power training.

  6. Jog or jump with weights on your feet. This is one weight training exercise that is often incorporated into a workout regimen to increase vertical leap. As you jog or jump with weights on your feet, you will feel so heavy that you will find it harder to jump. But when you take the weights off, you’ll feel light and will be able to jump higher and faster than you thought possible. Practice jumping after this kind of workout routine and check your progress every week.

  7. Perform the chest tucks exercise. Begin in a standing position with your legs spread apart at a hip-width. Squat and jump as high as you can. While airborne, bend your knees and bring them up to chest level. As you land, extend your legs down again and land on the balls of your feet to keep your balance. Repeat this procedure for 30 reps for 5 days. As soon as you can hold your knees together while you jump, then you will know that you have increased you vertical leap.

  8. Observe a good diet plan. All of the exercises mentioned must be accompanied by a good diet plan. Eat fruits, vegetables, and whole grains. Stay hydrated.

The world of sports is very competitive and you should not be left behind. If you want to be a star in your field, increase your ability to jump high by strictly observing the steps above explaining how to increase vertical leap fast. Jump higher and reach for the golden stars.


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