ANYONE can improve their vertical jump and learn how to jump higher!

The key to increasing you vertical jump is learning how your body type affects this. Age, sex, race e.t.c., do not play as important a role. You need to assess your own individual response to training, as this varies from one person to another. Just assigning you a list of exercises simply doesn't cut it if you want real hops...you NEED a cycle based on exercises for your given body type, aimed at your weaknesses. These exercises should cycle from Strength to Explosiveness to Plyometrics.

Basic Steps To Get Started

1. Assess your existing strength and your expertise with previous types of training. The most effective way to get gains is to build a totally new strength foundation. Then start performing an explosion phase. This will result in even more inches.

2. Perform Lifts. Complete body conditioning is a key factor for such an athlete and there is no superior exercise than the full back squat. This provides you with progressive increases on spinal loading, which , in turn, stabilizes you under tension, and also increases stretch-response of both hamstrings and hip muscles.

3. The squat should be the main exercise of your lower body workouts. 6-8 quality lifts gets the best strength improvements and vertical carryover. For the upper body days, use the same philosophy, with the core exercises being bench press, overhead press variations, pull-ups and dips. Remember the overlooked muscles towards the end of your workout - muscles such as hip flexors, the shins , transverse abdominals e.t.c.

4. Make sure to use a lifting technique in a secure and efficient way. Undergo 3-5 week strength cycles for upper and lower body. Done correctly, you ought to see gains of 5% each week. Following this, you will start to envision how your jump is bound to increase.

5. Properly utilize explosive and plyometric training as well as your strength training. These are your "field workouts" and are completed pre-weights. That is, on Day 1 you begin by using a series of tempo runs, sprints and low-intensity plyometrics (after the proper warm-up of course). By the time Phase 3 comes around, this will have steadily lessened to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyometrics.

6. Emphasis on the heavier weights will decrease as you proceed through the phases.

7. Visualization is important - imagine yourself exploding upwards. Picture yourself with big leg muscles that are coiled like springs, ready to propel you higher. Say to yourself "I feel myself getting more strong and much lighter." Then jump once more. You should observe a noticeable |increase in your vertical jump. (Sports psychologists have long recognized the effectiveness of "mental practice" in improving athletic performance.)

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