How to Jump Higher Using This Effective Exercise

Alright, so this is the question that many have on their minds. And that question is “How can I jump higher?”

The answer is really simple. It breaks down to doing effective exercises the right way.

Now having the ability to jump higher doesn’t just apply to just baskestball. You can use this skill for volleyball, football, track, and even free running (parkour).

To keep everything simple. I’ve broken it down to one exercise that you can do right now that will help to drastically improve your vertical jump.

If you continue to do this workout you will see significant results.

I call this workout the calf explosion workout. Here’s how it works:

The first thing you need to understand about this exercise is that we are not going for repetition. Repetition of the same exercise will not, I repeat, will not improve your vertical gains. If you want results you have to train in the improvement zone. This will require you to workout with some heavy weights at 80% of your max. So just to be safe you want to start off with small weights first and then move up. Ease your way into the heavy weights. We do not want to occur any injuries.

If you are not familiar with the max workouts then…

Here’s How to Get Your Max Workout:

You will need a partner, someone who can assist you with the weights. It’s important that you have someone who is capable of lifting heavy weights.

Start light and continue to move up with the weights. What you are trying to do is find a weight that you can only do once.

For example, if you want to find the max on your bench press. You would load up enough weights that you can only do it going down all the way and up all the way only ONCE. Just ONCE. Not two or three times.

So lets say your max for the bench press is 335 pounds. (Meaning you were only able to get this going down all the way and back up all the way, once). You then calculate  80% of 335 pounds.

335 Pounds x 80% = 268 pounds.

That means in order for you to continue to improve and build up your muscles you need to lift 268 pounds consistently.

This requires doing at least 3 or 5 sets of 8 reps.

Remember this. I see a lot of newbie weight lifters thinking it’s all about repetition. And after a few months at it they don’t see any gains. I wonder why?

Calf Explosion Exercise:

There’s a reason why it’s called the calf explosion workout. One reason is you will gain vertical explosion from this and second because you are going to explode when going up with the weights. Let me explain.

Find a calf machine or some other calf machine that is available to use. Load with the proper weights so that you can do about 8 reps. Again, start light then move up to the proper weights.

Rest the weight on the front part of your foot. Slowly lower the weights, (if you find yourself unable to control the weight then you need to go lighter) stop when you feel you can not go any lower and EXPLODE back up to the starting position. Keep doing this for 3 to 5 sets. That is 3 to 5 sets of 8 reps.

1st set – 8 reps

2nd set – 8 reps

3rd set – 8 reps

4th set – 8 reps

5th set – 8 reps

After successfully completing this workout your calf muscle should feel exhausted. But there’s one thing to remember.

Rest is CRITICAL to Your Success

Don’t overdo it. You need to have proper rest and recover. You also need a balance of other exercises. And you only want to do this maybe 2 to 3 times a week. Not everyday.

Most of your muscle growth comes from proper rest and recovery.

If you want a complete training program that can increase your vertical to jump higher. Then check out the Jump Manual. The Jump Manual is one of the most effective jump training program available.

Click HERE to Learn More

Image by: Fabio Aro

Technorati Tags: basketball, Exercises, football, How To Jump Higher, track, volleyball