Increase Vertical Leap: 4 Exercises For Explosive Leg Strength
- Date: 2007-03-29 - Word Count: 403
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Forget jumpsoles.
Many increase vertical leap programs rely heavily on bodyweight exercises. When you take away all the hype, the key to jumping higher is the ability to generate power in your legs. By practicing explosive lower body movements, your legs will become more powerful. This article will look at 4 increase vertical leap exercises you can do anywhere.
Lateral jumps
Lateral jumps have been used in boxing gyms all over the world. To do this effective exercise, you need to jump back and forth over an object, such as a dumbbell, basketball, or a rock. Maximize air time with each jump, while minimizing contact with the ground.
• Focus on quick, powerful bursts upward.
• Each time your feet touch the ground is 1 rep.
When focusing on explosive strength, keep your reps low. You should only do 10 to 20.
Explosive Step-Ups
Explosive step-ups are a tremendous increase vertical leap exercise. This movement is particularly useful because it involves one leg at a time. Each leg must generate its own power. Begin with your right leg elevated. Your foot will rest on a sturdy bench or even a cement block. Your thigh should be parallel to the floor. From this position, push off with your elevated leg.
• Push as powerfully as you can.
• Your goal is to maximize hang time.
While in the air, switch legs, so you land with your left leg up on the bench. Immediately repeat. Step up explosively with your left leg. Work back and forth, right leg to left leg. Again, keep your reps low.
Knee tucks
Knee tucks are an excellent movement that will strengthen your hip flexors and develop explosive leaping power. Begin in a semi-squat position with your knees slightly bent. From here, explode up into the air, bringing your knees to your chest at the top of your jump.
• Minimize ground contact.
• Maintain a brisk pace.
As with the other exercises, keep your rep range from 10 to 20.
Ankle hops
Ankle hops will develop powerful calf muscles. Start with your knees slightly bent. Then jump up and down from your toes.
• Focus on quick, precise jumps.
• Explode from your toes.
For a greater challenge, this movement can also be performed one leg at a time.
Increase vertical leap training is a science. These exercises, though effective, are just the basics of building power in your legs. If you have an increase vertical leap goal, such as dunking a basketball or spiking a volleyball, you might want to consider investing in a vertical jump program.
Many increase vertical leap programs rely heavily on bodyweight exercises. When you take away all the hype, the key to jumping higher is the ability to generate power in your legs. By practicing explosive lower body movements, your legs will become more powerful. This article will look at 4 increase vertical leap exercises you can do anywhere.
Lateral jumps
Lateral jumps have been used in boxing gyms all over the world. To do this effective exercise, you need to jump back and forth over an object, such as a dumbbell, basketball, or a rock. Maximize air time with each jump, while minimizing contact with the ground.
• Focus on quick, powerful bursts upward.
• Each time your feet touch the ground is 1 rep.
When focusing on explosive strength, keep your reps low. You should only do 10 to 20.
Explosive Step-Ups
Explosive step-ups are a tremendous increase vertical leap exercise. This movement is particularly useful because it involves one leg at a time. Each leg must generate its own power. Begin with your right leg elevated. Your foot will rest on a sturdy bench or even a cement block. Your thigh should be parallel to the floor. From this position, push off with your elevated leg.
• Push as powerfully as you can.
• Your goal is to maximize hang time.
While in the air, switch legs, so you land with your left leg up on the bench. Immediately repeat. Step up explosively with your left leg. Work back and forth, right leg to left leg. Again, keep your reps low.
Knee tucks
Knee tucks are an excellent movement that will strengthen your hip flexors and develop explosive leaping power. Begin in a semi-squat position with your knees slightly bent. From here, explode up into the air, bringing your knees to your chest at the top of your jump.
• Minimize ground contact.
• Maintain a brisk pace.
As with the other exercises, keep your rep range from 10 to 20.
Ankle hops
Ankle hops will develop powerful calf muscles. Start with your knees slightly bent. Then jump up and down from your toes.
• Focus on quick, precise jumps.
• Explode from your toes.
For a greater challenge, this movement can also be performed one leg at a time.
Increase vertical leap training is a science. These exercises, though effective, are just the basics of building power in your legs. If you have an increase vertical leap goal, such as dunking a basketball or spiking a volleyball, you might want to consider investing in a vertical jump program.
Related Tags: vertical leap, increase vertical leap
Tyson Thomas is a strength and conditioning coach who specializes in elite fitness with basic training tools. The Vertical Jump Bible is one resource he refers to regularly. Visit his site to learn more about vertical leap training. Your Article Search Directory : Find in Articles
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