How To Jump Higher - 4 Explosive Exercises
- Date: 2010-09-17 - Word Count: 307
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Being able to dunk has many benefits; it gives you an advantage over your opponents,it strengthens your overall chance of being recruited, and it is by far one of the coolest stunts one can pull. Regularily exercising the muscle groups involved in dunking is the fastest, and safest, way to jumping higher. If you want to jump higher in order to dunk, then follow the exercises outlined in this article.
Exercise #1 - Sprinting.
The two crucial parts of dunking, speed and power, are built by sprinting. Sprinting, along with the combination of a diet high in calories, can benefit you in many ways to increase your verticle jump height. Sprinting in the form of 'High Intensity Interval Training' (HIIT) has been proven to expend more calories than a traditional 30-minute long jogging session. You must alternate fifteen seconds of walking to sum up to eight to sixteen cycles with fifteen seconds of extreme sprinting to perform a session of HIIT. Your metabolism will soar through the roof and the best part is that this workout only takes 4 to 8 minutes.
Exercise #2- Lunges
Leg lunges strengthen the quadriceps muscles, gluteal muscles, the hamstring muscles, the semitendinosus, the semimembranosus, and the biceps femoris. The height of your jump and your explosiveness will be increased greatly with the strengthening of these muscles.
Exercise #3 - Calf Raises
The posterior tibialis, the muscles of the soleus, and the gastrocnemius, are exercised by calf raises. Working out these muscles should improve your launch stability and smoothen your landing.
Exercise #4 - Skipping
Using a jump rope is not only a very useful warm-up exercise it also improves your reflexes and coordination. 5 minutes of skipping before any of the exercises listed above minimizes the risk of injury at the same time as reinforcing your stability.
Keep in mind that overtraining any muscle can be extremely counterproductive; your muscles grow during rest.
Exercise #1 - Sprinting.
The two crucial parts of dunking, speed and power, are built by sprinting. Sprinting, along with the combination of a diet high in calories, can benefit you in many ways to increase your verticle jump height. Sprinting in the form of 'High Intensity Interval Training' (HIIT) has been proven to expend more calories than a traditional 30-minute long jogging session. You must alternate fifteen seconds of walking to sum up to eight to sixteen cycles with fifteen seconds of extreme sprinting to perform a session of HIIT. Your metabolism will soar through the roof and the best part is that this workout only takes 4 to 8 minutes.
Exercise #2- Lunges
Leg lunges strengthen the quadriceps muscles, gluteal muscles, the hamstring muscles, the semitendinosus, the semimembranosus, and the biceps femoris. The height of your jump and your explosiveness will be increased greatly with the strengthening of these muscles.
Exercise #3 - Calf Raises
The posterior tibialis, the muscles of the soleus, and the gastrocnemius, are exercised by calf raises. Working out these muscles should improve your launch stability and smoothen your landing.
Exercise #4 - Skipping
Using a jump rope is not only a very useful warm-up exercise it also improves your reflexes and coordination. 5 minutes of skipping before any of the exercises listed above minimizes the risk of injury at the same time as reinforcing your stability.
Keep in mind that overtraining any muscle can be extremely counterproductive; your muscles grow during rest.
Related Tags: vertical jump, jump higher, vertical leap, increase vertical
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