ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Jump higher exercises

Updated on August 1, 2011

There are number of sports which require players to have the ability to jump high such as volley ball, basket ball etc.Most people are tall and are able to compensate for this but for those who are short they obviously can not control their height but can definitely control and increase their vertical jump.


Warm up

Is very essential before you start your workout to warm up, you can do light jogging or walking and stretches like hamstring stretch, quadriceps stretch.

Hamstring stretch: Lie flat on you back,place put your hands behind the thigh and keep knee slightly bent slowly move your leg such that your foot faces the ceiling once this position is obtained try to straighten your knee. Initially you might not be able to do this but eventually you will get the hand of it

Quadriceps Stretch: With one hand hold on to an object for support and with the other grab your foot and pull it toward your buttocks. Hold this position for 10-20 seconds and repeat for a number of times generally 5 is enough. This can be done standing,lying,even on a bench.

Click thumbnail to view full-size

MAIN EXERCISES

The purpose of these exercises is to strengthen your leg, abdominal region and your back which will enable you to jump higher. For strengthening purposes weights play a major role as help to build muscle.

#1 STEP UP WITH WEIGHTS Take two weights and hold them in both your hands. Place a step right in front of you. How high the step is depends on your intensity. Here's a video on how to do it properly.



Step Ups with weights

#2 Toe Raises with Weights: Legs should be shoulder width apart and a bar with weights which is usually used for bench presses can be used if you are not comfortable with weights then do not use them. Use your calve muscles and try to stand on your toes you are going to feel a strong contraction. This motion needs to be controlled repeat slowly multiple times.

#3 Skipping is a must to strengthen lower body it greatly increases endurance as well. Its cheap and easy to start. And try to pass the rope twice or more if you can in a single jump. This will increase your vertical leap.

#4 Plyometric workouts is a training strategy used to improve coordination and response of your nervous system basically for the purpose of performance in sports.Contains proper variation between upper body and leg workouts.The contractions are controlled and relaxed in a specific order which boost explosive energy.








Comments

    0 of 8192 characters used
    Post Comment

    • HealthFreak31 profile image

      HealthFreak31 7 years ago

      interesting

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: "https://hubpages.com/privacy-policy#gdpr"

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)