It’s officially March Madness and you’re watching those college players fly through the air with the greatest of ease…looks good doesn’t it? The ability to jump high is attractive.  It implies athleticism.  These guys are explosive!  Imagine what a gentleman could do with all that power…Here is how you can improve your vertical jump:

box-jumps-ss_0FLEXIBILITY.  Your feet, legs, and hips must have the ability to be taken through their entire range of motion.  Flexibility of the Achilles, calves, hamstrings, and hips are necessary.  These days in the sports world, static stretching is not preferred.  Try dynamic stretching to actively take muscles through a range of motion.  Read her for some ideas: http://www.ihoops.com/training-room/strength-and-conditioning/A-Productive-Change-to-Your-Warm-Up-Routine.htm

STRENGTH.  The stronger your legs are, the more force they will be able to produce against the ground.  Thus, improving your vertical jump.  Aim for a full-body workout that targets all muscle groups.

 

PLYOMETRICS.  Jumping requires power, and plyometric exercises are the best way to achieve power.  Be sure you are in a safe and controlled environment before doing these exercises.  If you are brand new to plyometrics, start on a flat and even surface with jumping, bounding, and skipping.  As you become stronger and your power increases, squat jumps and box jumps will take you ever further.

Crossfit-Box-JumpIn addition, you must have a strong core.  Your core (abs, hip flexors, lower back) is the center of every athletic movement.  Sit-ups are not going to do it.  Challenge your core in a variety of ways to improve strength.

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