urning your under-whelming vertical leaps into something to be proud of should be your goal if you want to get noticed on the court.

Apr 26, 2012 by chamakh

urning your under-whelming vertical leaps into something to be proud of should be your goal if you want to get noticed on the court. One important pitfall to avoid is getting stuck in a rut with your training. A lot of people find a couple of exercises they really like and then just start to ignore everything else. All this really does is get in the way of your ability to make progress. By including a variety into your training you help your body find a wider range of performance. In the following paragraphs we are going to look at some training suggestions that should help you increase your vertical leap so that you’ll better understand what we are talking about.

Anybody that has done track and field in college or high school has probably heard of fast and slow twitch muscles at one time or another. Anyone that does sprinting will develop fast twitch muscles. On the other hand, long-distance runners develop slow twitch muscles. So if you want to jump higher than ever, your legs and calves must develop fast twitch muscles. You really don’t want your buttocks to touch your calves, even if you squat with a lighter weight load. Keep that in mind. It is not recommended because your knees can be overstressed as a result. Simply squat down about three quarters of the way, at the most, and then spring up to a standing position. So to build your fast twitch muscles, make sure you are in total control during each repetition. Tightness in your body is a recipe for poor athletic performance and opens the doors to injury. It is important that you stretch your tendons and ligaments, especially in your legs, when you work out your muscles. So for jumping ability there is a group of muscles and areas to focus on with stretching. Always loosen, limber and stretch your quadriceps, calves, hip flexor muscles, Achilles tendons and lastly the hamstring muscles. Slow circular motions with your knees can also provide a type of stretching for this area of your body. When you stretch your tendons and ligaments, you will see a dramatic improvement to your jumping every time you exercise.

Stretching the hip flexor muscles is good for all areas of your life, not just for helping improve your vertical leap. To stretch these hip flexors, kneel down on a single knee while stretching out your opposite leg. For the stretching to really work you need to achieve a ninety degree angle on the leg you are stretching out in front of you. Also, be sure the foot on that leg is completely flat on the floor, and then you are ready to stretch. Very slowly, lean your body toward your front leg–this is what stretches your hip flexor muscles. Then simply repeat the process on the other side but always go carefully and slowly.

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