Believe it or not, discovering how to jump higher is possible through training. Even if you are a natural, and can jump up and grab the rim of a basketball hoop, with a little training you can achieve greater vertical heights than you thought possible. Many professional basketball players and those aspiring to become pros, or just get their “game on”, have learned through specialized training programs to improve their vertical leaps and takeoff like a rocket.
What the mind does the body follows. It is a nice thought, but it doesn’t always work that way. One thing is for sure though, training the mind and body, dovetailing the two toward a single goal, always seems to achieve the best results.
With that in mind (no pun intended), it can take as little as 45 minutes to leap higher — and that’s without a cape or booster engines. Like all things, the first thing to learn the exercise techniques. Not just any exercise, but specific exercises that have proven to increase vertical liftoff. According to medical studies, core strengthening exercises give the boost you need. The exercises include standing cable rotation, standing wood chop, seated medicine ball trunk rotation, and bent-knee crunches.
Now a program is developing and you might even begin to feel positive about the prospect of leaping higher, but the program of exercising includes plyometrics, too. Think tendons and calf muscles when you hear that term. With the above exercise regimen, include box jumps, rim jumps, step-ups, squat lunges, bounding, skipping and lateral cone hops. Set time limits for these workouts and rest between each.
Now about jumping higher in only 45 minutes. That entails warming-up. Increasing blood flow excites the muscles to perform better. Once they start moving, like all soft tissues, they heat up and become more pliable. The result is that they become pliable, increasing their energy output. Muscles are the bodies power plant and to increase energy production they have to go through a process of being powered up. Once the body’s energy plant is running full steam, you will quickly discover you can already jump higher.
You might think at this point that stretching is a must before jumping. This is where a big debate begins among professional trainers. Some say don’t stretch during workouts, while other declare that static stretches are a must. For static stretches to work effectively, they require at least 10 to 20 minutes of doing an activity like jogging in-place to get the blood flowing. Then, as top experts recommend, do some psoas, anteriortibialis, abdominal stretches, lats stretches and trap contractions, incorporating them in a program that includes some the above exercises.
At this point, a program has developed and discovery of what works best for you has surfaced. Already the rim may have seen impossible to reach, but now with the program and a solid regimen you still feel something is missing.
Scientists know this feeling as do all humans. Often we see ourselves accomplishing things in dreams we “know” we could never do once awakened. Deep learning is the answer and it involves watching and observing others. Not just sitting back on the couch and watching a game of hoop, but leaning forward with your eyes fixed on every detail of a person leaping. Watching how they first positioned themselves. Eyeing them as they bend down to gather extra energy for the lift off – the legs positioning in place, the upper body balance . Observing the change in their muscles that surface and realize that those muscles may need further development in your case etc.
That’s where dovetailing between mind and muscle occurs and will take to you to vertical heights you once believed were not achievable. Now that you know it is possible, it is time to get on the launch pad and start the countdown: 10, 9, 8 . . . liftoff…