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There are many exercises you can use to help you jump higher. Here are a few that you can use as general "get in shape" exercises before starting you actual vertical jump training program.
Warm Ups
Before starting any exercises, you need to warm your muscles up. Begin by jogging around for ten minutes or run up and down a few sets of stairs. It is also a sound idea to stretch your muscles prior to starting your exercises. Warming up prior to starting helps you improve muscle fibers that are utilized for jumping.
Skipping Rope
Jumping rope is an exercise that is often overlooked, and shouldn't be, as it can contribute to increasing the strength of your legs. It also promotes maintaining excellent cardiovascular condition. Do this exercise for fifteen to thirty minutes regularly.
Knee Raises
Grab an overhead bar securely, with your arms about shoulder-width apart. Hang from the overhead bar, with your arms fully extended and knees slightly bent. Holding this position, slowly raise your knees up towards your chest. Squeeze your stomach muscles while doing these. Hold this position for several seconds, before lowering your legs back down. Repeat the process five times.
Knee Bends
One of the best ways to increase the strength of your legs is with knee bends (also know as squats). Stand upright - straight, with chest out and with your back straight. Proceed to bend your knees slowly, keeping the back straight. Crouch, in a slow motion, to the maximum possible extent. Repeat this process 20 times.
Toe Touches
Stand upright. Bend from the waist while keeping your knees locked. Continue bending down as far as you can go while you try to touch your toes with your fingers. Maintain this position for several seconds. Do this exercise slowly and do not "bounce" while trying to touch your toes. Repeat this thirty times.
Sit-Ups
Sit-ups will help improve your vertical jump. Begin this exercise laying with your back against the floor, with your legs bent at the knees, and your feet flat on the floor. Place you hands behind your head. Now, pull your shoulders off the floor, in a slow movement. Continue to sit up. Try to not "pull" on the back of your head with your hands. Focus on making your stomach do the work. Exercises for your waist are vital for all physical activity as it is the "core" area of your body. Repeat this 10-20 times.
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