Flexibility is a key component if you want to boost your performance and enhance your training sessions. One of the best ways to improve your flexibility is to perfect your vertical jump. In order to perfect it, you need to increase the flexibility of your calves, hams, hip flexors, Achilles tendon. Doing this will help you increase your potential to produce more power. Because the greater your power output is, the greater your ability to jump will be.
Stretching exercises performed regularly will help you increase your flexibility and your vertical jump. These exercises will also help increase your cardiovascular endurance, boost your strength and improve your overall performance.
Regular static stretching has been proved to increase the vertical jump and other fast-twitch power exercises. Stretching helps you increase your range of motion, and this allows further activation of your muscle groups.
Stretching Exercises
Hamstring Stretch
- Stand up and bend over with your knees straight.
- Reach towards your toes or the floor and bring your torso towards your legs.
- Hold the stretch for 30 seconds.
Calf Stretch
- Place both of your hands on the wall with your arms extended, and lean against the wall with one leg bent forward and the other leg extended back.
- Bend your rear knee slightly, place your foot directly forward and place your heal on the floor.
- Lower your knee until just before your heel raises.
- Hold the stretch for 20 seconds and repeat with the opposite leg.
Hip Flexor Stretch
- Lunge with one foot far behind the other foot.
- Squat down with your chest high and straighten the hip of your rear leg by pushing your hips down and forward.
- Hold the stretch for 20-30 seconds and repeat with the opposite side.
TIPS FOR IMPROVING YOUR VERTICAL JUMP
Skip Rope!
Jumping rope helps you improve many athletic functions and it has many health benefits for cardiovascular health, joints and more. It especially helps strengthen your lower leg muscles that you don't engage enough in other exercises, such as squatting. Plus, jump ropes are versatile, cheap and not limited to your surroundings. You can carry it around and be creative with your jumps, like mixing in some plyometric moves with your skipping.
Hands Up!
Proper arm swinging technique will help you add more flexibility to you upper body while increasing your vertical jump potential as well. Swing your arms downwards during your pre-jump knee bend. That will maximize the upward force created when you swing your arms upwards as you jump. In addition, this will also improve your lifts.
Core Power!
You must likely perform foundation exercises like deadlifts and squats, which are great for engaging and activating your core. More core power equals enhanced vertical jumps, thus enhanced flexibility. Make sure you engage your core when you jump as well. And for extra effort, try to vacuum your stomach as you do it.
Kettlebell Swings!
These are awesome to engage your core, and they will help you jump higher because of the dynamic weight transfer they involve. They are also good for your joints! Kettlebell swings are lower in impact and pressure than other exercises, such as squats.
Make sure you include the stretching exercises mentioned above in your daily routine, at least in the form of a warm-up or cool down. This will strengthen the flexibility in your lower leg muscles and tendons in the long-term, and that will aid your vertical jump. Follow these tips in order to help you get better results with your vertical leap. If you focus on your core exercises and lower leg exercises, you will increase your flexibility and so, the potential of your jump.
The Vertical Jump
The vertical jump is a compound exercise that uses the force produced by your joints. Make sure you use compression support for your hips, knees, ankles, and shoulders in order to protect them and provide them with the support needed in order to perform the exercise properly. In addition, this exercise is very healthy for your spine as well.
- Stand under a vertical jump flag in order to measure the height of your jump.
- Squat down and jump as high as you possibly can.
- Reach up with one or both of your hands and hit or touch the flag.
- Upon landing, jump again immediately and attempt to reach higher than you did before.
In order to maximize your performance, use both upper and lower body movement and keep your landing short. Hold for a couple of seconds when you land, and then jump again. Perform multiple jumps in succession for better results.
In conclusion, your entire workout routine, if performed correctly, should be able to aid you in your vertical jump. As long as you appreciate the power of stretching exercises and perform them frequently, you should be able to reach high in your vertical leap. This is a great exercise to help your performance output, boost your training overall, and of course, if performed with the aid of a flag, the immediate accomplishment of your goal will help your sense of accomplishment and goal focus. Just try it and you’ll see improvements in no time!
