Bay Area Parkour

Train Hard - Stay Humble

...directly from my SPAM folder (go figure!)

Are you an competitive athlete who wants to jump higher? You can increase your vertical/horizontal leap a lot faster than you may think and I will show you 2 exercises that help you do just that.
Some people can naturally jump higher than others but both natural jumpers and non-jumpers alike can benefit from a plyometric exercise routine. Let's look at the first exercise that will help you increase your vert.

Squats
- These aren't normal squats of 3 sets of 10. These are designed to produce more power in your legs to make you jump higher not to get big legs. So to produce speed and strength you have to train them differently. This means you will be [using the same weight you would 'regularly', but] lowering the reps to 6 and increasing the speed with which you do them. You will notice that they become much harder to do but they are teaching your legs speed and you need fast muscles to jump higher.

Box Jumps
- These are very important for training you legs to have powerful reflexes. When it boils down to it, jumping is all about reflexology. When you bend you knees before you jump your reflexes react and cause you legs to strengthen. You want this to occur as quickly as possible and with as much power as possible. What causes it to react with more power? Having all your muscles fire at the exact same time will produce more power. Jumping onto boxes will train the muscle fibers to fire in unison. These will also be done in sets of low reps from 6 to 8. You want to jump higher not longer, so stay away from the high rep exercises.

<link to "jump-enhancing" dietetic product -omitted>
:)

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Comment by Bay Area Parkour on January 15, 2012 at 11:06pm

Some other helpful exercises:

Deep Knee Bends: Be standing. Slowly bend at the knees while keeping your back straight. Slowly crouch down as low as possible (it shouldn't hurt) and slowly rise back up. Do this 15 times. Over time increase to 20, 30, etc.

Deep Knee Bend Jumps: Be standing. Crouch down as described above but fairly quickly, almost touching your bottom to the ground, then explode upwards as high as you can. The moment you land, immediately crouch and launch back up again. Do this 15 times, and when you can, increase to 20, 30, etc.

Toe Raises: Stand regularly, then raise up onto the tips of your toes. Lower back down. Don't just rock up and down, do it slowly (not too slowly) but steadily. Repeat 30-50 times.

Toe-Raise with Weights --- If you have any sort of weights, holding/wearing them while doing these toe raises will help. Use small weights (a mere 5 or 10 pounds is fine) and work your way up.

Stomach Crunches: Many believe that sit-ups are bad for your back. Stomach crunches instead, where while lying on your back, using your ab muscles and keeping your back straight, you rise up just enough to lift your shoulders off the ground, are better. Do them often - perhaps for 10 minutes in the morning and 10 minutes at night.

Jumping Rope: Jumping rope definitely helps your jumping skills. You can do it while pretending you're not watching the tv commercial or something. If jumping rope is too complicated just hop... hopping goes a long way.

Any exercise you do, push it into the discomfort (not pain!) area. Don't just give up as soon as you feel tired or... in discomfort.

More advanced: look into anything that will stretch - movement - strengthen the Iliopsoas muscles. The advantage of that are too complex too be summarized here.

Comment by SafeNSure on September 7, 2010 at 11:08am
...in that case, keep on checking your SPAM folder.
;)
Comment by dan =( on September 7, 2010 at 10:14am
what if i want to enhanse something else?

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