Vertical leap is one of the skills that most athletes would like to develop. This serves as a valuable skill that can also affect the athlete's performance. Indeed, the vertical leap can be developed with proper training, exercises and practice.
The prime muscles involved are the muscles in the legs. The vertical leap is the test of how powerful and enduring the legs can be. There are various exercises in order to develop the power in the leg muscles.
To improve the strength of the joints in the hips and knees, slow and properly controlled movements should be done. The effective exercises for these are squats, step ups and lunges. There are other compound exercises that can work effectively on the joints of these two parts but the three mentioned are the most popular.
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1. Squats are exercise techniques most common to athletes. However, proper execution of squats should be followed in order to avoid possible injuries. Leaning too much of the upper body will cause the lower back injuries while too much movement forward of the knees can injure the knees to the extent of damaging the bones in this area.
2. Step ups are executed with the use of dumbbells and step-up tool. The step-up tool could either be a step-up box, a bench or the first step in the stairs. The advisable height of the riser of the stairs or the bench should range from 16 up to 18 inches only. While standing in an upright position, hold the dumbbells while stepping on the step-box. Keep your knees at an angle of 90 degrees. Make sure that the exercises at one leg would be repeated at the other leg.
3. Lunges are done with the use of dumbbells or bar held across the upper back. To execute these exercises, stand in an upright position. Step forward as far distance as possible and make sure that the front knee is in 90 degree angle. Hold on to that position for five to ten seconds and then step back to the starting position. Repeat the procedures ten times with each leg.
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Note that while squats involve two legs simultaneously, the step ups and lunges work on independent legs. These are good combination of exercises.
Engaging in sports such as basketball will require powerful jumps and leaps. These groups of basic exercises will surely strengthen the leg muscles. In conjunction, there are vigorous activities that can compliment with these exercises such as jumping rope, sprinting and the practice of vertical leaps.
When jumping, make sure that you only let your toes touch the ground. By doing so, this will develop the calf muscles. The same effect is the result of sprinting when your toes dig into the ground as you push it off.
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And of course, to enhance your vertical leaps, constant practice is advised. This is the key to perfect just anything. Just make sure that the body is in its proper posture and position when doing the activities. Otherwise, you will not be able to improve your vertical leap.
However, if you are serious and in a hurry to increase your vertical leap, there are program packages designed to meet this goal. Within the program, you are compelled to have discipline and your fitness is as well checked. Search for results-oriented program that will work best for you.
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