Those who have sought workouts to jump higher have come across the usual suspects: Plyometrics, various jumping drills, and calf exercises. One exercise that seems to get left out of the discussion is sprints. We all know that sprints are great for increasing speed but they are also great for increasing your vertical jump. Not only will they increase your vertical, it will make a better overall player because they will improve your conditioning and speed. Sprinting should be part of your jumping routine.
Sprints are a high intensity running exercise. High intensity exercises are known to increase testosterone production and build muscle. Building stronger muscles are necessary to increase your vertical jump to a significant degree. The higher testosterone and stronger legs will lead to a bigger vertical.
To get the most out of this exercise, you need to sprint hard. You cannot substitute sprints with long distance runs. If you examine the mechanics of the sprint, after your forward leg hits the ground, you are pushing off the surface very hard to propel yourself forward. This hard pushing motion is building your hamstring, glute, quad, and calf muscles. If you need more evidence of stronger and faster muscles, compare the musculature of sprinters and long distance runners!
One benefit of sprinting is the increase in leg strength. The other benefits include more speed and better conditioning. In order to jump higher, you need to jump faster. If you ever tried to jump on to a 24” box in slow motion, you know how difficult it is. Try the same feat explosively and you’ll find it is much easier. Improved conditioning will lower your body fat which results in less baggage you need to carry when jumping. Building leg strength is only one component of a jumping program. If you build muscle along with extra body fat, you negate the effects of building muscle in the first place. This is why adding conditioning to your workouts to jump higher is important.
The sprinting portion of your workouts to jump higher can be performed after a weight training session or on a separate day. You should vary your distances to maximize its effectiveness. Distances of 40-100 yards should suffice. The longer the distance, the less sets are required. If you are sprinting 40 yards, you may need to repeat 10 sets of sprints. If you are sprinting 100 yards, you may only need 5 sets.
Sprinting had a myriad of benefits that include better conditioning, stronger legs, and more speed. All these attributes are crucial if you need a bigger jump. Not only will you have more hops, you will become a better overall player. It is advisable to add sprints into your bag of workouts to jump higher.
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