The best way to increase your vertical jump

A strong vertical leap can separate a good athlete from the rest. A vertical jump, also known as a vertical jump, the best is when you pass under the height can be achieved when you are standing. Increasing the vertical jump can help in a number of sports. The vertical jump is an explosive movement, in order to increase your jump, you need to work on both strength and power
you need:. Weights
Box.
Medicine Ball.
Strength Training

1.
Start the training with some basic exercises to warm up your muscles. Stretch your legs and run around the stairs or run up and down for 5 to 10 minutes before you start.
2.
be part of your fitness regime squat to increase your vertical jump. Squats target your lower back, glutes, hamstrings, quadriceps and calves. Place your feet shoulder-width apart with your toes pointed out about 30 degrees. Squat down and place most of the weight on your heels, keeping your abs tight. Use your legs to bring the body upright. Keep your back straight during the squat. Start with 15 squats and increase to 20 and even 30 over time.
3.
Use a box or bench to complete several series of step-up. Stand behind a box with feet shoulder width apart. Step one foot on the box and crouch into a lunge. Push out the box and jump into the leg that was on the box over the box and the other leg extended behind you. Land back on the box in your original starting position. Switch legs and repeat. Make sure your knees do not extend beyond your toes. The box should be high enough so that when the foot is on the box, the knee is at an angle of 90 degrees. You can add dumbbells to this exercise as you get stronger. Start with 5-8 reps and add more you are able.
4.
Complete 10 sets of lunges on each leg to increase your strength. From a standing position and then take a step forward as possible, without leaning forward the bust, putting the front knee at an angle of 90 degrees. A step back in its original position with a single step. After 10 sets on one leg, switch and do 10 on the other.
5.
Add abdominal exercises to your exercise routine. Start with crunches for 10 minutes in the morning and 10 minutes at night insidehoops seconds. com. As strength increases, recommends adding a weight plate to your crunches and medicine ball. To do this, just keep the weight on his chest during the execution of crunches on a medicine ball.

Power Training

1.
Begin exercises any power with a warm-up by stretching and jogging on the spot, just like with the strength exercises.
2.
perform deadlifts to increase your power. Begin to a low weight and to increase heavier weights. Stand with your feet about shoulder-width apart, keep your arms just to the side of his body and look ahead. Be sure to keep your back flat as you bend over to pick up the bar. With the shoulder blades on the bar, move slowly in a standing position, keeping the bar close to your legs. Hold for a few seconds, then lower the bar back down and repeat.
3.
Use a box to complete box jumps and build your power. Stand behind a window with your feet shoulder width apart and slightly bent so that your knees are about halfway over the foot. Swing your arms back, crouch and jump, landing in the middle of the box. You should land on the balls or the front of the foot, keeping your knees bent and your feet forward. Hold the landing for a few seconds, then go down and repeat. You can increase the height of the window as you build your power. Director of Fitness at UC Berkeley, Devin Wicks, to start with two sets of 5-8 jumps and then build from there.
 
Tips & Warnings

If you are just starting a workout routine, start with only three days a week. 2:58 work muscle groups per day, with at lease one day of rest before working the same muscle group. For example, you could do squats, lunges and deadlifts one day and then the abs exercises and skipping the next day.
If you have any type of injury, consult a physician before beginning any fitness program.

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