Exercises on how to increase vertical jumping ability involves strength training with the use of weights. The exercises are scheduled in three phases or periods and are intended to develop the following attributes when learning how to jump higher:
· Increased maximal strength of the body
· Increased muscular power
· Increased muscular endurance
However, it is impossible to train the body in all three phases at the same time, which is why coaches have developed periodicized training schedules for athletes who want to learn how to increase vertical jumping abilities. The periods or phases lead into the next and the goal of the training is to make the athlete possess explosive strength with high muscular endurance.
Phase 1 – Increasing maximal strength of the body
Phase 1 occurs long before game season starts when you want to start training on how to increase vertical lift. During this phase, the athlete’s base fitness level is raised through cardio vascular, aerobic exercises and weight training. This is the phase where the body is prepared and there should be focus on developing core strength. During Phase 1 in training on how to jump higher, the following are targeted:
· Preparing the ligaments, joints and tendons for upcoming intense activities on how to jump higher
· Preparing stabilizer muscles by strengthening them
· Balance muscle groups by correcting differences in strength between flexors and extensors
Development of core strength, especially the muscles of the trunk and lower back, is important because all basic movements like twisting, turning, jumping and running depend a lot on muscle strength on this part of the body. For strength training leading to effective exercise on how to increase vertical jumping ability, core conditioning is very important but is found to be neglected by most athletes and coaches.
Soon before the season starts, strength training should now be focused on building up maximal strength when training on how to increase vertical leaps. When one reaches peak strength, the next phase of the training is assumed which is training the muscles for explosive strength and how to jump higher.
Phase 2 – Training for explosive strength
When the body’s base fitness level has reached its peak, and maximal strength has been attained, the second phase of training on how to increase vertical leaps involves converting raw power into an explosive force. Plyometrics training can be incorporated into the regular activities of the athletes and if Phase 1 has been successfully implemented, the required fitness level should enable the athlete to withstand the rigors of plyometrics. For basketball or volleyball players, they should focus on exercises that develop explosive strength for the leg muscles like depth jumps which is vital when learning how to increase vertical lift. Because plyometrics is a high intensity exercise, care should be taken in not overdoing them. Most coaches set a limit of four training days per week for plyometrics.
Phase 3 – Maintenance of muscular endurance
Into the season, an athlete should train regularly in order to maintain endurance levels, especially for the muscles that must participate in highly repetitive movements when training on how to increase vertical lift. Basketball for example requires one to jump and run many times during the season and an athlete who fatigues himself midway through the season won’t deliver quality playing minutes. Training on how to jump higher should be done regularly and at a manageable pace.
The periodized training schedule gives athletes enough time to develop the desired attributes of basketball players which are explosive strength with high muscular endurance. The training schedule and training on how to increase vertical jumps are designed to cover a year with the athlete peaking just at the start of the season