How To Begin Vertical Training
Basketball, Volleyball, Rugby, High Jump, Football - Just some sports that require tremendous vertical jumping skills. Click On the Medal To Find Out The RIGHT way to train
How to Begin Vertical Training. A good, high vertical jump falls in the range of forty inches high or more and to achieve this you will require intensive vertical training. In competitive sports like basketball, volleyball, etc. a terrific vertical jump is a great performance advantage.
If you’re looking to increase your vertical jump quickly then a suitable vertical training program is a 4-5 week process.
A vertical training program begins with increasing your hip and leg muscle strength for two weeks. The right orientation of lower body muscles and hips elevates the jump.
Vertical training continues with advanced stretching techniques to increase your body flexibility. Static stretching, i.e. holding your position for 20-30 seconds is a good option, and dynamic stretching includes tumbling or hurdles etc. Both should be undertaken to increase strength of thigh (quadriceps) and calf muscles.
Of course diet is important in any vertical training program. So obtaining 10% body fat levels or less with a proper nutritional diet is the next step. A lean body helps in a great jump.
The next step in vertical training is plyometric exorcises. Plyometrics is a combination of motion exercises wearing weighted gear. This includes exercises like jumping jack, spit shuffles, foot contact drills and at a later stage, bounding drills.
Jumping rope should be an integral part of any vertical training program as it helps to increase aerobic movement. Almost 150-200 jump ropes should be done 3 times a week. Plyometric training is highly effective for increasing jump height, but should not be done more than two times a week. Exercises like stair jumps, squat jumps, chair jumps, must also be included in the fitness regime.
Weight lifting is also a method to increase range of motion in jumping. Vertical training does not necessarily require costly equipment and is possible through well-organized training.
