What are the best jumping exercises? How to jump higher and higher? How can we jump so high as if we are flying? Jumping is a sport in athletics competitions. This sport breaks many records every year. Isn't it attractive?
Fortunately, making such jumps is not very imaginative. You don't need strange exercises to achieve this goal. You just need to practice properly. In this article, we teach all types of jumping exercises.
\n\n\n\n\n\n\n\nWhat are the benefits of long jump and in which sports is it used?
\n\n\n\n\n\n\n\nHigh jump is not just a thrill and the joy of overcoming gravity! Rather, it is a good strength-explosive exercise that engages your mid-body, strengthens the lower body muscles, and is considered an endurance exercise.
\n\n\n\nJumping also increases nerve, muscle coordination, flexibility and agility, increases bone density and increases cardiovascular health. The next point is that exercise, any kind of exercise, is a very good and healthy way to reduce stress and improve mental health, and jumping also has such an effect. The dopamine and endorphins released during jumping can help improve your mood and reduce stress. Whether you jump only 15 cm or one meter, you will benefit from these benefits!
\n\n\n\n\n\n\nIn what sports is long jump useful?
\n\n\n\n\n\n\n\n- \n
- Basketball and volleyball sports: Jumping exercises in these two sports are extremely important for scoring points or catching the ball; Half the time of the game, basketball players and volleyball players are in the air and jumping! \n\n\n\n
- Athletics: Athletics is a multi-event sport, one of which is dedicated to long jump and high jump. \n\n\n\n
- Parkour and gymnastics: In parkour, jump enhancement exercises are important for overcoming obstacles and mastering space. Parkourers sometimes jump several meters. Also, gymnasts experience high jumps in various exercises or competitions. \n\n\n\n
- Strength sports and Crossfit: Jumping training is not a part of bodybuilding, but it is included in the strength and endurance training of bodybuilding or crossfit, because it can be useful for strengthening muscles and increasing the flexibility and agility of the athlete. \n
What factors are effective for increasing the jump?
\n\n\n\n\n\n\n\nVarious factors are effective on increasing the height of an athlete's jump, these factors include various aspects such as the athlete's physical abilities as well as jumping techniques such as the athlete's running curve or the acceleration and speed he takes.
\n\n\n\nIf we want to say in simple words what factors affect the increase of an athlete's jump, we should list these factors.
\n\n\n\n- \n
- Muscle strength, especially in the lower body muscles
Lower body muscles make you able to produce a lot of explosive force and get more height; If your quadriceps and calf muscles are weak, you won't be able to perform very well in jumping exercises. \n\n\n\n - Agility and flexibility of the body
The agility of the athlete's body allows him to accelerate as he should and change direction accurately during the jump, without losing a bit of his balance. \n\n\n\n - Jumping techniques
No matter how strong you are, unless you know how to accelerate, accelerate, and initiate and manage your jump, you will not be able to improve your jump length or height record. So, it is necessary to get the help of a running coach to guide you in training to increase the jump. \n
How to have a high jump?
\n\n\n\n\n\n\n\nHow to increase your jump? What is the secret to jumping higher? High jump has some important techniques and steps that you have to go through to reach your goal.
\n\n\n\n\n\n\n\n1. Increase your muscle strength!
\n\n\n\nThe most important point in jump training is to increase muscle strength. Any athlete who can produce more force will definitely jump higher.
\n\n\n\nThe best way to strengthen the lower body muscles is to focus on compound exercises for this part of the body. That is, to increase the strength of the lower body, you should go for exercises such as squats, deadlifts and lunges.
\n\n\n\nFollow the exercises shown below on a daily basis. By doing these exercises, you will be surprised at the increase in the strength of your legs.
\n\n\n\n\n\n\n\n| move name | Suggested sets and repetitions |
|---|---|
| Squat Dumbbell | 3 sets of 10 |
| Dumbbell deadlift | 4 sets of 8 |
| Long to the side | 3 sets of 12 for each leg |
2. Hurry up!
\n\n\n\nAnother training technique is to increase jump speed or acceleration. While strength plays a very important role, if speed is not a factor, it will have no effect on how far you can jump.
\n\n\n\nIn order to have a normal jump, the athlete will have only 5 seconds to generate the necessary force for the jump. Any force generated after this period will not lead to a jump. Rather, it becomes a mutation. Doing plyometric exercises is great for increasing your strength and acceleration.
\n\n\n\n\n\n\n\n3. Burn extra fat!
\n\n\n\nWhen an athlete tries to get off the ground, he must have enough strength to support his own weight. The lower the athlete's weight and fat, the less force he will need to jump.
\n\n\n\nAny athlete who plans to experience a higher jump should look for ways to lose weight and body fat. The best solution to achieve this goal is to follow a proper sports nutrition plan.
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n4. Have enough recovery!
\n\n\n\n\n\n\n\nUnfortunately, recovery after jumping exercises is often neglected. Many people believe that the more they practice, the better they will definitely get; But this idea will undoubtedly lead to injury.
\n\n\n\nRemember that no athlete should do more than 10 to 20 jumps with all his strength in one training session. Training to increase jump, more than this amount, will not only increase jump height; But it will hurt you. After finishing a training session, it is better to rest for 48 hours so that your body can recover.
\n\n\n\n\n\n\n\n5. Learn how to jump correctly!
\n\n\n\nBy learning the correct long jump form, a few centimeters will be added to your jump height. The initial body shape to start the vertical long jump is very similar to the Romanian deadlift. The only difference between them is the way the hands are placed next to the body. Follow the steps below to perform the long jump:
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- At first, the weight of the body is placed on the toes; \n\n\n\n
- Slowly bend your knees and legs; \n\n\n\n
- Bring your chest forward and keep your arms behind your hips; \n\n\n\n
- By being in such a position, you can generate the most force of your jump. \n
tip: The way of landing is also very important; Because if you land the wrong way, you might hurt yourself. Athletes should spend a lot of time practicing landing correctly. When it comes to landing, the most important thing is to maintain the balance of the body, so as not to put pressure on the joints of the lower body.
\n\n\n\n\n\n\n\nWhat are the best jumping exercises?
\n\n\n\n\n\n\n\nWhich exercise is suitable and useful for increasing jumping and helps us jump higher and more successfully? To increase jump height, you need two types of strength training:
\n\n\n\n- \n
- Strength training to increase muscle strength \n\n\n\n
- Plyometric strength training to improve explosive power \n
Strength training to increase muscle strength
\n\n\n\nIn order to jump better and higher, you need strong muscles anyway. According to researches, the most effective muscle in the height of athletes' jump is the quadriceps muscle. So, train by focusing on the lower body muscles (and of course, you should not neglect the mid-body and upper body). Some examples to strengthen the lower body muscles:
\n\n\n\n- \n
- squat \n\n\n\n
- crunch \n\n\n\n
- Lunge with dumbbells \n\n\n\n
- standing leg \n
Plyometric strength training to improve explosive power
\n\n\n\nPlyometrics is the most common training method to improve the jump height record. Jump extension exercises greatly improve speed and explosive power for the jump, and according to research, will lead to the best results. A very good example of this type of exercise is the squat jump. As you become more proficient, you can perform squat jumps with weights. The more you master these exercises, the better your ability to jump will improve.
\n\n\n\n- \n
- squat jump \n\n\n\n
- Jump on the box \n\n\n\n
- Power clean with dumbbells \n\n\n\n
- Kettlebell swing \n
final word
\n\n\n\nIn order to achieve a long and lively jump, you must follow some points and things. Increasing strength and speed, losing weight and having recovery are the main points that you should follow.
\n\n\n\nIn this article, we have introduced all the solutions and exercises for increasing jumping. You can share any questions you have with our trainers at Vitamin, so that they will answer you as soon as possible.
\n\n\n\n\n\n\n\nSource: stack
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