How to jump high

Professionals and Amateurs sooner or later aim — to increase strength. If it's playing sport, the development primarily relates to jumping. The height and strength of which are to make the leap directly influence success in basketball, gymnastics, break dancing, volleyball.

To achieve the desired result and jump as high as possible allows training explosive strength — ability of muscles to push your own body weight for a specific height. Moreover, the explosive force can develop for both hands and feet. It all depends on what muscle groups are paramount in a particular sport.

Which muscles require development to jumping?

Effective training explosive power should clearly focus on certain groups of muscles which are involved when jumping. It's calf muscles and quads.

Straightening legs and pushing the body are carried out through the front of the thigh. Equally important is the calf muscle group. Its training, which depends on the force of the impact, paying special attention to boxers.

The work of the muscles during ejection of the body represents the action of such muscles as the ankle, Shin, thigh. Their development should be given paramount importance. We should not forget about the muscle-stabilizers, which include the muscles of the back and abdominals. The last exercise is given a large value in many guides and manuals.

The most common mistake many beginners who have decided to develop explosive strength, is a solid assurance that you must train daily. But this approach will not achieve the desired effect.

The required conditions

The most efficient and effective programs for explosive power developed through training bodybuilders. They suggest classes three to four times a week, allow your muscles to rest and recover. This gives the possibility to avoid strain, wear and tear and overtraining of the muscles to achieve visible results.

To convert the high jump with a height of have a lot of hard training. Exercises for jumping ability required to perform systematically. Absolutely can not skip a workout or make some concessions. It is necessary to consider what types of jumps in track and field a few. They are different technique, but same result.

To increase your height by basketball player or a volleyball player jumps, you should shy away fromtrack and field terminology and focus on the exercises that are applicable for playing sports and for everyday life.

The training program

To increase the height of the jump is in any sport, you need first of all to improve their physical fitness. The athlete needs to be healthy, strong and hardy. Physiological well-being is the Foundation, without which it is impossible to effectively and correctly perform the training on the development of certain muscle groups.

Jumping rope

Popular and very simple exercise that is widely used in training basketball players, gymnasts, boxers, volleyball players. Jumping with this affordable and easy-to-use equipment allows to develop both the soleus and gastrocnemius muscle groups.

To do rope need to begin from 15 to 20 minutes. Then, when the athlete feels more confident, the load is increased to half an hour. The result was a noticeable need not only to jump but to do it right. Off the floor (ground) have two legs, holding the ankle as close as possible to each other.

If everything is done correctly, the effect will be noticeable after at least two weeks, max a month later.

Squats

Main exercise for bodybuilders, which is performed with the weights. It is aimed at the development of the abdominals and lower back muscles, and muscles of the feet. Only this exercise allows you to strengthen all the necessary muscles groups in order to jump really high.

In relation to such sports as gymnastics, volleyball and basketball, squats for high jumps you need to diversify by pushing out. Squatting, reaching a parallel line with the floor surface, it is necessary to jump out of a received position. It is necessary to land quickly, and the amplitude of the jump try to do the maximum.

To perform squats you need at least 10-15 times, making a break for 3-4 minutes.

Lifting on socks

Aimed at strengthening the calf muscles. To fulfill their needs to the fullest progeny calf so that the amplitude was maximum. It is recommended to do at least 20-30 repetitions. The last phase involves standing on your toes, and then gently lowering to the heel.

Upgrades should run smoothly and not choppy. The weights are added gradually, in parallel with the increase in endurance. Once the athlete is ready, instead UPS begin to meet the buckle on his toes or take inhands a dumbbell.

What factors are decisive?

To increase the height of the jumps, it is important not only to train but also to have the proper physical training, adhere to a healthy lifestyle. Those who have seriously decided to achieve good jumping ability, you need to:

• to regularly visit the gym;
• to create all conditions for a strengthening and restoration of muscles, well vysypany out and eating right;
• once a month, to record the results achieved.

Most importantly, proceed to the training prepared. First run in about 10-20 minutes warm-up, then stretching. If you neglect the warm-up, the probability of injury.

If you follow all the recommendations to do weekly 3-4 times, not missing workouts, just a month jumps will be much higher than before the start of classes.