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How to Increase Your Vertical Jump

Measure Your Current Jump

• Find a tall pole or wall to stand next to, and while both feet are planted on the ground reach your arm up and mark your standing reach with your dominant hand.

• You will need a friend or spotter to help you mark your leaping reach, and this can be done with chalk or colored tape.

• If done on your own, you can color your fingertips with a marker, or loop a piece of tape in order to show the result of your final vertical vs. the standing reach measured previously.

Jump Rope• After thinking about it, this probably seems obvious; In order to

improve in any physical area, the muscles must get stronger.

• Jumping rope for 15 to 20 minutes a day on a hard surface with room to spare can greatly improve the muscles needed to execute your maximum vertical jump.

• This also can be done by running up and down stairs for the same amount of time, if jumping rope proves too challenging.

Squats• Squats, when done correctly, should work the entire lower half of

your body.

• Start with a basic body-weight squat, with feet shoulder width apart and bending at the knee, while keeping your balance.

• To make these exercises more challenging, you can add weight to your squats, do a jump out of the squat position, and even trying to turn 180-degrees in the air before landing.

Build Your Calf Muscles

• The workout that is most simple we also find to be most helpful: Calf Raises

• Start using just your body weight, by standing on the edge of a curb or step with the balls of your feet and toes on the curb/step and your heels not touching.

• Raise yourself up and down, while stabilizing yourself with your hands. Add weights as you improve.

Start Weight Training

• Using your arms is just as important as your legs in the leaping process.

• High-rep, low weight will build lean muscle, while Low-rep, high weight lifting will yield bulky muscle.

• For the best immediate results, set your weight as high as possible while being able to complete a minimum of 4 or 5 repetitions in each set.

Use Your Arms• Again, using your arms is just as important as your legs in the

leaping process.

• They create great momentum for your leap, so keep them bent while on the ground and extend your arm as your body leaves the ground vertically to create maximum reach.

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For more information contact: brad@recruittalk.com