What Is The Average Height From A Two-And-A-Half-Year-Old Be Exercises to Increase Vertical Leap – Have We Got it Wrong?

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Exercises to Increase Vertical Leap – Have We Got it Wrong?

To excel in basketball, volleyball or track requires a hunt for exercises to increase vertical jump. After all, the highest jumpers, especially in basketball, often make or break the team – that is, between getting the dunk or being denied.

Many trainers, coaches and athletes alike have tried to squeeze many different exercises to increase vertical jump into the jumping list. However, their hopes of turning a mid-weekend war into just a warrior produced failed results. In the end the leader of the jumping pack often goes to the guy with the gifted genes.

But does it have to be this way? No. The rest of us can get as far as doing the right things right. Contrary to conventional belief, it is usually not our mediocrity or even the exercises that are to blame for failing to jump higher. Each exercise plays a role in producing the strength or power needed to jump like Jordan or jump like LeBron.

However, it makes no sense to incorporate correct exercises into a vertical jump program that holistically fails to deliver the goods. A program that is not supported by the desire of the teacher or the athlete, and is not well organized and progressive, is a recipe for failure. Monotony, laziness and half-heartedness won’t cut the mustard here.

With that said, here are some tips to consider when incorporating exercises to increase vertical jump into your program.

1) How fit are you? The more in shape your bones and soft tissues (muscles, tendons and ligaments) are before starting your vertical program, the less chance of injuries. Quite obvious when you think about it. However, when your tissues are weak, cumulative trauma can build up over the course of the program, not immediately. This makes things less obvious. It is best to contact your coach or trainer about this “basic” training before trying exercises to increase vertical jump.

 2) Don’t be a failure – and don’t train for it:

  • Doing the squat jump 30 times in a row is a mistake. Each repetition should be performed at maximum power, gaining the same height each time for each repetition. If your muscles tire (jumping not as high with each successive rep) then your results/gains will be minimal, if at all.
  • It should take less than 10 seconds to complete most exercises to increase vertical jump (deep jumps are an exception because you get enough rest between reps)

3) Most people get plyometrics wrong – maybe you are too! Errors include:

  • Poor baseline condition before starting a plyometric program
  • Not doing every rep at peak performance. Doing squat jumps without jumping as high as you can go each time will shorten your progress
  • Taking more than 10 seconds per set
  • Implement an improper form
  • Not doing more total work but in less training time as the weeks go by. For example, doing 10 weeks of plyometrics without increasing the total number of repetitions/training, or not decreasing the total length of the training. If your program falls into this category, throw it in the can. Unfortunately this includes most.

In any case, a successful program containing exercises to increase vertical jump should be scientifically based and not resort to unproven methods or “voodoo”. It should also work for about 85% of people who complete it. The program I used, containing the principles above, helped me gain 10 inches on my vertical and 14 inches on my broad jump in just ten weeks – a little below average, but not bad for a 35-year-old.

That’s all in my discussion of exercises to increase vertical jump. Now keep jumping!

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