How to Increase Vertical Jump By 20 Inch?
The first thing that you need to do when trying to increase your vertical jump is get yourself into shape. You will have to start doing some exercises like push ups or jumping jacks every day. If you are not sure what these things are, then just go online and type them up in search engines such as Google. You can read more about them here: Push Ups and Jumps. These types of exercises will give you strength and build muscle mass which will make your body stronger. They will also improve your coordination so that you can better control your muscles during jumps.
You should also try to incorporate other activities that involve running or sprinting around the floor. Running and sprinting helps with building endurance, but they are not enough to increase your vertical jump. That’s why it is very important to include weight lifting in addition to the running or sprinting exercises. Weight lifting will help you build muscle mass and strength which will allow you to lift heavier weights.
When doing weight lifting, it is best if you use free weights rather than machines because they require less effort from your muscles. Machines tend to move too slowly for your muscles to respond properly.
Weightlifting exercises can be done using dumbbells, barbells or kettle bells. In order to improve your vertical jump, the weight of the dumbbells or kettle bells should range from 60% to 80% of your own body weight. To get your body into this necessary weight category, you will first have to lower your body fat percentage by eating a healthy diet and doing cardio exercises regularly. Remember that before you start lifting heavy weights, you should first warm up with lighter weight and increase the amount of weight as you get stronger.
Another tip on how to increase vertical jump is to stretch your hip flexors. The hip flexors are the muscles at the top your legs. They are very important when it comes to running, sprinting and jumping. Stretching these muscles can help improve your speed and make you more explosive.
To do this, position yourself into a standing position with one leg supported by a chair or bench. Then lean forward and grab your toes while keeping your knee straight. Hold this position for 10 to 15 seconds and then switch to your other leg.
How long does it take to increase your vertical 5 inches?
Under normal circumstances, you can expect to gain about 1 inch in your vertical jump in a month. This is just an estimate though because there are too many external factors that can affect your body’s ability to adapt to exercises. If you are serious about increasing your vertical by 5 inches, then you will have to work hard for it. You must do all that is necessary and not give up when the going gets tough.
Gaining 5 inches in a month might sound very difficult and it really is. However, if you are a very determined and hardworking person then you can get it done. If you need motivation, then think about this. If you increase your vertical jump by 5 inches, you will be able to dunk!
That’s right! You can finally say that you’re a ‘dunker’ like all those professional basketball players out there.
The key to success is having a strong mind. It doesn’t matter what your starting vertical jump is, as long as you follow the correct vertical jump program and stick with it, you will increase your vertical jump permanently. If your starting vertical jump is around 0 to 1 inch, then you can gain 5 to 6 inches in a month. If your starting vertical jump is around 2 inches, then you can gain 3 to 4 inches in a month.
If your starting vertical jump is around 5 inches, then you can gain 1 to 2 inches in a month. But again, it will all depend on how much effort you put into it.
I have a question. I am 15 years old and 6 feet 7 inches tall. I wanted to know how much I should weigh. I currently weight about 210 lbs (I am pretty skinny).
I know I should weigh more but I am wondering how much more.
Sources & references used in this article:
The effect of depth jumps and weight training on leg strength and vertical jump by D Clutch, M Wilton, C McGown… – … for exercise and …, 1983 – shapeamerica.tandfonline.com
The Fundamentals of Vertical Jump Training by J Woodrup – 2009 – verticaljumping.com
Comparing short-term complex and compound training programs on vertical jump height and power output by JP Mihalik, JJ Libby, CL Battaglini… – The Journal of Strength …, 2008 – journals.lww.com
The effects of proprioceptive neuromuscular facilitation and dynamic stretching techniques on vertical jump performance by BK Christensen, BJ Nordstrom – The Journal of Strength & …, 2008 – journals.lww.com
Varying amounts of acute static stretching and its effect on vertical jump performance by JW Robbins, BW Scheuermann – The Journal of Strength & …, 2008 – journals.lww.com
Sprint and vertical jump performances are not affected by six weeks of static hamstring stretching by DM Bazett-Jones, MH Gibson… – The Journal of Strength & …, 2008 – journals.lww.com
A factor and validity analysis of strength variables and tests with a test combination of chinning, dipping, and vertical jump by LA Larson – Research Quarterly. American Association for Health …, 1940 – Taylor & Francis
Vertical jump performance in minimally trained college aged males by GT Bacco – 2012 – search.proquest.com