Dynamic Warm Up Increases Jump Height and Distance
In order to increase your vertical jump height, it is necessary to do some sort of dynamic warm up. A good way to start is with a dynamic warm up. These are the types of warm ups that will make you feel like you have been running around all day long. You may think that you are doing these warm ups right now, but in reality they are just starting to build up your muscles.
The first thing you need to do is take off any shoes or socks and then get into a stationary position such as sitting down at a desk chair. Then put one foot forward while keeping the other leg straight out behind you. Keep your weight evenly distributed between both legs and try not to let them bend too much. Hold this position for ten seconds and then switch feet. Do this several times until you are able to do five repetitions without stopping.
Now move onto jumping jacks. Jumping jacks are basically rubber bands tied together with string so that when you pull on one end, the other ends automatically tighten up. If you have ever played with a rubber band toy, then you know what I mean by that description. In any case, start out in the sitting position again and then put one foot in front of you and the other behind you. Next, stand up while bringing your hands together above your head.
After you are standing straight up, rapidly pull your arms down and apart while at the same time jumping and spreading your feet out to each side. Do this in a quick motion without putting your heels back down to the ground. That is one repetition. Start out with five repetitions and work your way up to 25.
The next thing you need to do is something called “high knees”. Start out by standing up straight with your arms at your sides. Now bend your knees and bring them up as if you are running in the air even though you are still standing in one place. At the same time, swing your arms forward at your sides. Bring those knees up as high as possible while moving your arms simultaneously.
Continue this until you feel like you are about to fall over.
After that, it is important that you start doing some stretching. The best way to do this is to grab a partner who will assist you in taking your body through some good stretching routines. If you do not have a partner, then you can go online and look for some videos that show how to do the stretches correctly. When doing this by yourself you may find it easier to watch the videos and then mirror what you see on your own body. Regardless of whether you have a partner or not, make sure that you are holding each stretch for at least 30 seconds.
These are just a few basic steps on how to start increasing your vertical jump. There are many other things that you can do as well such as using certain exercises to strengthen your leg muscles and even using plyometrics. (Exercises in which you utilize the recoil that is created when your foot hits the ground to create maximum power into your jumps)
In any case, it will take some time for you to see results. In most cases, you should see a difference in 4 – 6 weeks if you are doing the exercises properly and consistently. It is important that you do not become discouraged and that you challenge yourself to improve your vertical jump each and every day.
Best of luck to you and I hope that you are able to achieve your goals!
This article was written by Nick Vinegar
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Tags: Vertical Jump
Ask A Trainer: How Can I Increase My Vertical Jump?
Written on August 18, 2015 at 10:05 am, by Eric Cressey Today, Nick from Cressey Performance answers a reader question about how to increase one’s vertical jump. Let’s hear it, Nick! Q.
Dear Cressey Performance, I was wondering what you think is the best way to increase your vertical jump?
I need to be able to jump higher in order to play better defense. -Tim A. Hi Tim, The best way to increase your vertical jump is just like any other athletic movement: strength + power. The problem is most people don’t have the necessary strength foundation, don’t have adequate mobility, or have poor coordination of the movement. As an Athletic Trainer, I’ve seen many guys solely focus on just jumping as high as they can with NO emphasis on the strength and power aspect. These same athletes continue to jump unsuccessfully for years and never see any improvements. So, if you are looking for a quick fix to your problem, I hate to tell you this but there isn’t one.
Sources & references used in this article:
Effects of dynamic warm-up on lower body explosiveness among collegiate baseball players by TL Frantz, MD Ruiz – The Journal of Strength & Conditioning …, 2011 – journals.lww.com
A dynamic warm-up model increases quadriceps strength and hamstring flexibility by AJ Aguilar, LJ DiStefano, CN Brown… – The Journal of …, 2012 – journals.lww.com
Acute effects of a resisted dynamic warm-up protocol on jumping performance by M Çilli, E Gelen, S Yildiz, T Saglam, MH Camur – Biology of sport, 2014 – ncbi.nlm.nih.gov
Effect of a dynamic loaded warm-up on vertical jump performance by C Chattong, LE Brown, JW Coburn… – The Journal of Strength …, 2010 – journals.lww.com
Effects of dynamic and static stretching within general and activity specific warm-up protocols by M Samson, DC Button, A Chaouachi… – Journal of sports science …, 2012 – ncbi.nlm.nih.gov