How to Increase Vertical Jump – In order to do vertical jump, basically, there are two common movements that should be considered: movement of the legs and arm swing. In the movement of the legs, you need to quickly bend your leg that aims to collect the enough power and create a perfect momentum to rise your body up. The movement of your arm also will determine how high your vertical jump is. In doing the vertical jump, you need to swing your arms right after you jump. The swing of your arm will help you rise your body up higher. It will significantly increase the height of your jump compared when you don’t involve any arm swing. Actually, when you take off, you will naturally your arm. You just need to be aware with arm swing.
How to Improve Vertical Jump
For you who play in some sports that require you do vertical jump or leap, you might have experienced a moment when you feel that you don’t jump as high as you expected. It can be serious problem because it can influence the whole game or the result. Therefore, improving vertical jump should be seriously considered. You may wonder how to improve your vertical jump. There are some ways that you can use to increase your vertical jump.
The first thing is to get the muscle knot out your legs. Muscle knot or commonly called trigger point can be found in your body. It can restrict the length of your muscle tissue. When the length of our muscle tissue is restricted, it can result in short and weaker muscle tissue. It will influence your vertical jump. Therefore, you should get the muscle knot out your legs. Then how you can release the muscle knot? To release the muscle knot, you can use a foam roller. You need to focus on moving slowly and stop on the tender spot until the knot releases. Besides using foam roller, you also use other method such as calves, IT band, and quads.
The second thing is to strengthen your legs. Your legs will give your power to do vertical jump. Therefore, it is very important to do some exercise that you can strengthen your legs. One of the most effective ways to strengthen your legs is to do Bulgarian split squats. By doing Bulgarian split squats, you don’t only strengthen your leg, but also improve your balance. Bulgarian split squats is one type of squats that require a bench. To do the Bulgarian split squats, you need to stand in front of the bench with your back facing the bench. After that, you should put one of your feet on the bench. You have to ensure that your leg that you put on the bench is straight starting from your toe to the knee. Then, you can start to bend another leg for doing the squats. When you do the squat, you should keep your chest up.
Improving your jump without practicing your jump is useless. Therefore you need to do some exercises that will practice your jump. One of the most effective ways is depth jump. It will improve your reaction time and activate your lower body muscle when you jump. It will significantly improve your vertical jump. Depth jump is performed by stepping of the box and immediately jump to another box once you land on the ground. To do the depth jump, you should stand on a 6 to 8 inches box. You also need to prepare another box that a bit higher and put it in front of the first box. Ensure that you have enough space to step off. After everything is ready, you can step off the box. As soon as you touch the ground, you should immediately explode or jump onto the next box.
Beside depth jump, you can also practice with knee-to-feet jumps. With practicing with knee-to-feet jumps, you can improve your lower body power that can also improve you vertical jump or leap. To start doing knee-to-feet jump, you should make a kneeling position. Before you jump, you should swing your arms to help you create enough momentum as you jump. After that you should jump forward and bring your legs and feet underneath you in the squat position. After you land in the squat position, you should come back to the kneeling position again and repeat the process.