Looking for a better vertical leap? Target two muscles in your vertical jump workouts: quads and calf muscles. Don't neglect the rest of your leg musculature, but these muscles require special focus if you're after better height. Gaining strength in the right places will ensure your time in the gym is well-spent.
You have a number of training exercises to choose from, including lifting weights and stretching, as well as jumping, but make sure what you're doing focuses on your quads and calves. You want speed as well as strength to make the gains you're after. Since bulking up too much will decrease your speed and vertical leap, you absolutely have to be doing speed drills on top of strength training.
First off, let's get down to brass tacks with real exercises and weight training that has to be part of your vertical jump workouts to target these muscles. The classic lunge and squat combo are fantastic, since these will work out your entire lower body, but also focus in the key areas. Don't worry if you can't get to a gym: do some wall-assisted squats to get the same result. A wall-assisted squat, or "wall sits," is when you put your back against a wall and get yourself into a right angle with the floor. Hold yourself in that position until your legs are on fire!
Calf raises are a particular brand of punishment for those calf muscles. If you have weights, adding extra pounds as you stand on your toes will maximize results. Slowly lift yourself to full extension, then hold, and slowly lower. No gym? No problem: use a stair. Hang the back of your feet off the stair, face the staircase, and slowly raise-hold!-then lower yourself. Repeat.
Alright, so you've done strength training-now add speed training for swiftness in the game. Again, you have a number of methods to increase your quickness while focusing on your quadriceps and calf muscles.
Running the 40-yard dash is the most famous exercise for speed. This sprint is designed with nothing but speed in mind: it's all acceleration. Another element to increase your quickness is getting yourself an agility ladder and just do various drills with it. Run through it, do the side-to-side step with it, per the instructions. Don't try this with a regular maintenance ladder, either!
Finally, to gain speed, do box jumps. Play it safe and get a plyometric box, about 24"-36" high to start with-and this depends on your skill when you start. Simply jump on top of the box, and land slowly-so you don't knock it over or fall off. Jump down and then-quick as you can-leap back up. It's the explosion of the jump as well as the height that matters.
Remember, if you want the maximum effect from your vertical jump workouts, zero in on these two muscle groups and two key elements. Target your quadriceps and calves and increase your speed and overall strength: you're on the path to gaining solid inches in your vertical jump.
You have a number of training exercises to choose from, including lifting weights and stretching, as well as jumping, but make sure what you're doing focuses on your quads and calves. You want speed as well as strength to make the gains you're after. Since bulking up too much will decrease your speed and vertical leap, you absolutely have to be doing speed drills on top of strength training.
First off, let's get down to brass tacks with real exercises and weight training that has to be part of your vertical jump workouts to target these muscles. The classic lunge and squat combo are fantastic, since these will work out your entire lower body, but also focus in the key areas. Don't worry if you can't get to a gym: do some wall-assisted squats to get the same result. A wall-assisted squat, or "wall sits," is when you put your back against a wall and get yourself into a right angle with the floor. Hold yourself in that position until your legs are on fire!
Calf raises are a particular brand of punishment for those calf muscles. If you have weights, adding extra pounds as you stand on your toes will maximize results. Slowly lift yourself to full extension, then hold, and slowly lower. No gym? No problem: use a stair. Hang the back of your feet off the stair, face the staircase, and slowly raise-hold!-then lower yourself. Repeat.
Alright, so you've done strength training-now add speed training for swiftness in the game. Again, you have a number of methods to increase your quickness while focusing on your quadriceps and calf muscles.
Running the 40-yard dash is the most famous exercise for speed. This sprint is designed with nothing but speed in mind: it's all acceleration. Another element to increase your quickness is getting yourself an agility ladder and just do various drills with it. Run through it, do the side-to-side step with it, per the instructions. Don't try this with a regular maintenance ladder, either!
Finally, to gain speed, do box jumps. Play it safe and get a plyometric box, about 24"-36" high to start with-and this depends on your skill when you start. Simply jump on top of the box, and land slowly-so you don't knock it over or fall off. Jump down and then-quick as you can-leap back up. It's the explosion of the jump as well as the height that matters.
Remember, if you want the maximum effect from your vertical jump workouts, zero in on these two muscle groups and two key elements. Target your quadriceps and calves and increase your speed and overall strength: you're on the path to gaining solid inches in your vertical jump.
About the Author:
Looking to find the best deal on Vertical Jump Training Programs, then visit BestVerticalJump.org to find the best advice on Improving Your Vertical Jump for you.
No comments:
Post a Comment