Athletes are able to jump high as 50” in the air. Each of them trains to achieve the highest Vertical jump in the world. If you are an athlete who wants to accomplish one extra task which is a small feat on any given day, but it counts for a lot over an entire career and you wish to improve your performance in every sport that you play then start by increasing your vertical jump. With proper exercises not only you will improve your vertical jump, but will also help you improve lower body explosiveness, power, and strength.

Physical maturity

One major factor that needs to be considered is that people start to train vertical jumping at an early age and in meantime they still are growing and maturing physically. And if you are participating in a jumping oriented sport like basketball or hurdling and you are under the mid-’20s, you will likely gain a good 5 or 6 Inches of jumping due to the extra power and strength that you get from maturing. If you are above 25 you are more muscular, stronger, you have the potential to be more powerful even without Training. So the maturating process is potential for improvement on vertical jumping.

With practice

If you practice the vertical jump you will surely become efficient at it. You have to spend hours and days at the basketball court trying to throw down dunks, jump and touch every ceiling you walk under. If you really train for the jump you will get significant improvements just from mastering the activity. You will get 3 inches of standing vertical improvement just by getting better at doing it over time also 4-5 inches of running vertically.

70% increase!

If you have a 20-inch vertical jump and through maturation, you get 3 inches of vertical improvement via technique/movement efficiency, 6 inches from increased motor qualities, 5 inches from physical maturity then you will have a 14 inch on your jump. That’s a 70% from the 20-inch vertical jump that you started out with. It’s important to know that all that gain didn’t come from any particular program or training, a good 40% came thru your own physical maturity.

If you have a highly developed strength, low body fat, and highly developed jumping skill then you won’t see any notable increase in a month. On the other hand, if you are a beginner untrained before then you would be able to make rapid improvements and could see 6-8” in your first month of focused training, with a scarp drop off in the rate of improvement after that.

Small changes often appear to make no difference until you cross a critical threshold, the most powerful outcomes of any compounding process are delayed. You need to be patient. Vertical jump gains will depend on all sorts of things including age, lifestyle, training experience, genetics, gender, diet.

Do you think that you can increase your vertical jump in a matter of days? What about 100m sprinters? Do they set a personal best only after 16 weeks of training?

I don’t think so. They train for years before they set a personal best. If you want a 40-inch vertical jump after 12 weeks, then you might need to re-adjust your expectations. You should focus on your vertical jump training for much longer. From a standing position, the jumper must explode from where they are standing to reach a new height on a single jump.

Born and raised in Canada, Evan Ungar broke the world record of 63.5 inches in June and currently holds that record at a height of an astounding 64 inches, which he set in China earlier this month. Evan is continually working to not only set new records but to better himself while doing it. When you practice something—anything—you improve, you grow, you advance, you gain a skill and heaps of confidence in the process because you get better with time.

Conclusion

How much can you increase your vertical jump? If people ask I’ll tell them a 30% increase on a relatively untrained jump should be attainable over time for just about everyone – assuming proper training. That’s 6 inches on a 20-inch jump and 9 inches on a 30. There will be outliers who get more or less than that but I think the vast majority can reasonably expect that with proper training over a period of time.

If you’re young and long-legged with a thin structure, a good nervous system, and poor natural strength levels you can probably expect a lot more – as you’ll have a lot of unfilled potentials to work with. If you’re older and short-legged with a slow nervous system and good natural strength levels your potential gains might be towards the lower end. It should also be noted that consistency over time will be the most important variable. Not many people have the tenacity to stay dedicated for months and years on end. Those that do are often rewarded handsomely, as athletes like Evan prove.

TIPS

Frequency

Perform the routine every second day to give your body a days rest in-between workouts. This means that on week one you’ll be training 4 times a week, week two you’ll be training 3 times per week, and on week three you’ll be training 4 times per week. That ends up being 11 workouts per phase for a total of 33 workouts. Also, you will be taking one week off between each phase to let your body completely recover. You need to give your muscles time to fully repair in order to grow stronger and more explosive.

Rest Intervals

One minute rest in-between all sets. If you can, try to keep a stopwatch with you when you’re doing these workouts.

Record Your Progress

Keep track of how much progress you’ve made at the end of each rest week. It’s going to be hard for you, but if you really want to see results it’s best that you wait until the end of the rest week. We know how hard it is for you to be patient!

The post How much can I increase my vertical jump? appeared first on Good Health Power.