High Jump Workouts Using Squats - The Jump Manual Review
If you want to jump higher, it won't happen overnight. You need to make sure you are strong and flexible and only then with the height of your jumps increase. Your quads are where you need to focus your energy. All of your power to jump comes almost entirely from your quads. Make sure that no unnecessary weight in inhibiting your ability to jump high. If you are over-weight, your body will have to do much more work to get you as high as you want. Focus on losing weight first and on high jump workouts second.
If you are already in good shape, start with stretches before you do anything else. If you pull your groin, exercising your quads is not an option. Toe touches are an easy way to start. Bend forward until you can go any farther and let yourself dangle. After about seven seconds, you should be able to go forward a few more inches. Continue until you can touch your toes and hold it for ninety seconds.
Lunges are the next effective stretch, since they get your joints, calves, and quads alike. Do each lunge for thirty seconds before changing sides. Do three sets. Then do a slight variation where you turn your feet out like a ballerina instead of having your feet be straight. You will stretch a slightly different group of muscles and increase hip flexibility.
Before you start focusing on the quads, jog a mile or two. This will strengthen them and the rest of your body. You should always work from the whole body gradually down to the specific muscle, so your whole person will be healthy and worked out. It also means that by the time you get to the muscle you want to target, it will be fully warmed up. After running, go to power squats.
With your feet equal to your shoulders, squat down. Make sure to control yourself going both up and down. We want quality, not speed. And if you let gravity take over, no muscles will be improved. In fact, you could get hurt.
As you sink, make sure your feet stay straight and even. Don't shift around. Let your arms rise evenly in front of you at the same speed that you squat. Squat until you feel that you're at the same angle for sitting on a chair. Go only a little bit deeper than that. If you go too low, you won't be able to get back up without help, and the rising is the most important part.
If you are already in good shape, start with stretches before you do anything else. If you pull your groin, exercising your quads is not an option. Toe touches are an easy way to start. Bend forward until you can go any farther and let yourself dangle. After about seven seconds, you should be able to go forward a few more inches. Continue until you can touch your toes and hold it for ninety seconds.
Lunges are the next effective stretch, since they get your joints, calves, and quads alike. Do each lunge for thirty seconds before changing sides. Do three sets. Then do a slight variation where you turn your feet out like a ballerina instead of having your feet be straight. You will stretch a slightly different group of muscles and increase hip flexibility.
Before you start focusing on the quads, jog a mile or two. This will strengthen them and the rest of your body. You should always work from the whole body gradually down to the specific muscle, so your whole person will be healthy and worked out. It also means that by the time you get to the muscle you want to target, it will be fully warmed up. After running, go to power squats.
With your feet equal to your shoulders, squat down. Make sure to control yourself going both up and down. We want quality, not speed. And if you let gravity take over, no muscles will be improved. In fact, you could get hurt.
As you sink, make sure your feet stay straight and even. Don't shift around. Let your arms rise evenly in front of you at the same speed that you squat. Squat until you feel that you're at the same angle for sitting on a chair. Go only a little bit deeper than that. If you go too low, you won't be able to get back up without help, and the rising is the most important part.
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