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

The key to increasing you vertical jump is understanding how your body type affects this. Age, gender, race e.t.c., are not as important as most people think. You need to assess your own individual response to certain exercise routines, as this varies from person to person. Just assigning you a list of exercises simply doesn't cut it if you want to really jump higher...you NEED a cycle based on exercises for your given body type, concentrated on your weaknesses. This group of exercises should cycle from Strength to Explosiveness to Plyometrics.

Fundamental Steps To Get Started

1. Assess your current level of fitness and your level of experience with prior methods of exercise. The most effective way to observe gains is to build a totally new strength foundation. Then start performing an explosion phase. This will result in further inches.

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

3. Root the squat centrally within most of your lower body workouts. 6-8 quality lifts gets the best strength improvements and vertical carryover. On the days of your upper body workouts, the philosophy is the same, with the central exercises being bench press, overhead press variations, pull-ups and dips. Remember to work often overlooked muscles at the end of your workout - muscles such as hip flexors, the shins , transverse abdominals e.t.c.

4. Ensure that you use a lifting technique in a secure and efficient style. Undergo 3-5 week strength cycles for upper and lower body. Done in the proper manner, you ought to see gains of 5% each week. Following this, you will be able to see how your jump is bound to increase.

5. Properly use 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 engaging in 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. Concentration on the heavier weights will decrease as you move forward through the phases.

7. Visualize by closing your eyes, imagining yourself exploding upwards. Visualize yourself with big leg muscles that are tightened like springs, ready to propel you higher. Say to yourself "I feel myself getting more powerful and much lighter." Then jump again. You should notice a marked |increase in your vertical jump. (Sports psychologists have long documented the usefulness of "mental practice" in improving athletic performance.)