How to Jump Higher?

Jumping Higher is very important for many athletes and for sports like basketball, baseball, football etc. Everybody want to increase their vertical jump. If you search you may find a lot of ways, But a lot of them will be wrong. Going with the wrong methods, will lead you to trouble.

Here are some vertical jump exercises that will help you to increase your vertical jump. Before starting the exercises, there are certain things you should remember. You must not do exercises all the days in a week. Doing exercises 4 to 5 days is more than enough. You will give up after a week or two if you do exercises daily. If you want to continue, you must give a gap when you do exercises. So now let us begin.

How to Jump Higher?

Warming Up

You must warm up your muscles before starting the exercise. It is good stretch properly and jog around for a few minutes before starting. You can also use a jump rope. It will help your conditioning. Warming up can also be in the form of running up and down the stairs for a while. Warming up also should not be done too much because it may wear your legs. You can use this as a warm up exercise.

Jumping Exercises

  1. Deep Knee Bends

You should be in the standing position. Bend at the knees slowly while keeping your back straight. Now you must crouch slowly as low as possible and slowly rise back up. This has to be done 15 times. Increase this to 20 or 30 over time.

  1. Deep Knee Bend Jumps

You should be in standing position for this. Now you should slowly bend at the knees while keeping your back straight. By almost touching your bottom to the ground, You should crouch down as described above but fairly quickly. You should explode upwards as high as you can. Couch and launch back up again immediately after the moment you land. You must do this 15 times. Increase it to 20 to 30 times when you can.

  1. Toe Raises

You have to stand regularly. After that raise up onto the tips of your toes. Your lower back has to be down. You should not just rock up and down. This has to be done slowly and steadily. This exercise has to be repeated 30 to 50 times.

  1. Toe-Raise with Weights

Hold/wear weights while doing this toe raises, if you have any sort of weight. It will help you a lot. It is better to use small weights and you can work your way up.

  1. Stomach Crunches

Sit-ups are bad for your back. It is better to do stomach crunches instead of sit-ups. For this, lie on your back. Use your ab muscles you rise up just enough to lift your shoulders off the ground. Your back has to be straight while doing this. This has to be done often. Doing this 10 minutes in the morning and 10 minutes at night is good.

  1. Jumping Rope

This is something that really helps you in improving your vertical jump. You can jump rope while watching tv or something. You should make this a habit.

Vert Shock Review

This is a top class vertical jump training program for all those who want to dunk. It is highly useful for all athletes and sports people, especially for sports like basketball, baseball, football etc. This program promises you a 10 inches improvement in your vertical jump. The program takes a duration of 8 weeks.

Adam Folker is the creator of Vert Shock. He has worked with Justin “Just Fly” Darlington for this program. Both these personalities have worked together and researched a lot to bring out the best results through this program and their are millions who have benefited from this program.

Vert Shock Review program follows a three phase system. The first phase is the Pre-Shock phase, which is to prepare your body for better effectiveness in the next phase. This phase will be during the first week of the program and this phase itself can add 3-5 inches in your leap. The major phase of this program is the second phase, which is called the Shock phase. It aims at giving a shock to your nervous system to increase your leap score. This phase takes the major time of the program, about 6 weeks. You will have maximum gain in your leap during this phase. The last phase is the Post-shock phase.  It involves committing what has been learned to muscle memory. This will be the most intensive last week. You will get rest of only a day during this phase.

As mentioned before, you will have a gain of 3-5 inches in the pre-shock phase. But the major development takes place during the Shock phase. You can gain up to 7 inches during this phase. But don’t find the last phase as unimportant. This is the phase where your jumping form becomes perfect.

This is a very well put together program. If you spend a committed 8 weeks, you can have an improvement of 10 inches in your vertical jump. There is an introduction of 10 minutes soon after you take membership. You will be prepared for the tough weeks ahead through this introduction itself. It does not have many irrelevant information. You can yourself print your worksheets and watch the tutorials. Vert Shock does not need any equipments of your own for workouts, unlike other programs.

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There is not much flaws for this program. There will be only a few things that will irritate you. You won’t be able to download the videos for offline viewing. The program also has some unlockable contents for which you will have to pay extra.

The price of this program is $67. Vert Shock also gives a 60-day money back policy. So if you do not find any improvement in your vertical jump in 60 days, you can get your money back.

Vert Shock is a highly recommended program. It stands at the top among all the other vertical training programs. Many famous athletes have used this and have found results. The money back policy is an assurance that you will have the result or your money back.

Strength and Vertical Jump

It may be a very difficult task to find out which strength exercises are best for improving vertical jump height. But is easy to find out the the muscles that are used and the types of strength that they need to display for vertical jumping.

Factors that determines Vertical Jump

The relative vertical impulse that can be produced by the lower body muscles in the upward phase of the jump determines the jump height. The feet has to be still in contact with the ground.The force produced multiplied by the duration of time over which is is exerted is vertical impulse. The vertical impulse divided by body weight gives the relative vertical impulse.

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Thus you can increase the jump height by using a slightly deeper counter movement. The larger range of motion will allow the muscles to exert force for a long period of time before take-off. Even though the force produced is almost always smaller, jump height can increase.

Long duration of time

Anything that alters the amount of time available to produce force will affect vertical jump height. This is because vertical impulse is determined by both the force produced and the time over which that force is exerted. Three factors play a very important role in this.

The first important factor is the rate at which force is developed. There will be a greater vertical impulse when force rises faster at the start of the jump. Also, the peak force will be the same. For vertical jumping, rate of force development is likely less important than for faster athletic movements such as sprinting. The time available for force production is ten times longer in the vertical jump than in sprinting.

The second factor is the size of the force. It will itself produces a negative feedback effect on vertical impulse because higher forces lead to faster accelerations. This will in turn reduce the time spent producing force before take-off.

The interactions between the muscle and tendon is the third factor. It has  an impact on the counter movement depth that an athlete uses. It will affect the vertical impulse because a greater counter movement leads to a longer time spent producing force.

You can increase vertical jump height through increases in counter movement depth. This happens because the tendons will elongate more during the counter movement period of the jump of the individual.This is preceded by a counter movement the muscle lengthens less. There are two effects for this. The first effect is that the greater elongation of the tendon means that more elastic energy is being stored during the counter movement. This will be then released in the subsequent jumping phase.

The other is that the smaller elongation of the muscle means that counter movement depth can be greater for the same shortening velocity in the subsequent jumping phase. This happens because the muscle never lengthened that much to begin with. The shortening velocity allows the same muscle force to be produced. This is despite the larger joint range of motion that takes place.

Great Force

Any factor that affects the amount of force that can be produced will affect vertical impulse in addition to the duration of time. This will alter vertical jump height. The main factor that affects force production is the force-velocity relationship which is science. The number of cross bridges that are simultaneously attached between the filaments inside the working muscle fibres has the capacity to determine the amount of force that a fibre can produce.

There is this Program called Vert Shock , Its a complete coaching about how to jump higher. or You can try Jump Manual, Which is also give you a good insight about how to jump higher for games

This is the reason for the force-velocity relationship during muscle shortening. The fibre shortening velocity determines the number of attached cross bridges at any one time. This is because the detachment rate of the cross bridges at the end of their working stroke will be quite higher at faster shortening speeds. Thus the force-velocity profile of the lower body muscles working together in the squat/jump pattern determines the amount of force that can be produced at a given velocity

Maximum strength, maximum velocity, and the slope of the force-velocity gradient are the three elements that describes the force-velocity profile. This is because what determines whether the balance between force and velocity is optimal at the desired speed for force production. Vertical jump height can be independently predicted by each of these factors.

An individual can benefit most from high-velocity strength training exercises with light loads when he/she has a force-velocity gradient angled such that force is too high and velocity is too low. On the opposite, they benefit most from low-velocity strength training exercises with heavy loads when the  individual has a force-velocity gradient angled such that force is too low and velocity is too high.

Profiles that are not ideal for vertical jumping will be displayed by individuals with a long history of heavy strength training. This is because their force is too high, and their velocity is too low. Such people will need to focus on high-velocity strength training.