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How do you
get that unbelievable hyper extended jump? It's 2 parts practice, 4 parts
technique, 6 parts stretching, and 8 parts exercises. That's right, we said exercises!
Some people
are born with great flexibility and strength. The other 90% of us have to
work at it! These exercises will help improve your jumps. Just like any
exercise, start with a warm-up, don't overdo it and be patient! You may not
see results for a few weeks, but when you do, you'll be a part of the 10%,
not the 90%!
Leg
Explosions
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To get that elusive height, try these exercises. In addition
to height, you'll also end up with some cut leg and calf muscles!!!
Start with
your feet together. Take a slow dip so that your knees are no further than
a ninety degree angle. Explode into the air without using your arms. As you
land, absorb the landing and return to the ninety degree angle and explode
again.
Start with
3 sets of 5 controlled jumps and work up to doing 15 in a row.
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Sitting
Toe Touches
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This exercise helps to isolate the hip flexor and abdominal
muscles that lift the legs into the jump position.
Start by
sitting on the floor in a tuck position. You should be balanced so that
your feet are slightly off the floor, and your arms are in
"daggers".
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Next, quickly lift your legs and arms to the toe touch
position and return to the seated tuck position as quickly as possible. It
will take several of these to learn the proper balance. Focus on good
technique, keeping your toes pointed, your legs straight, and your back
upright.
In addition
to the increased strength, this exercise helps you to practice the proper
technique of "sitting back" in your jumps.
Again,
start with 3 sets of 5 and work up to 15 reps in a row.
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Straddle Lifts
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This exercise, and its variations, really isolate the hip
flexors. Since this muscle is rarely used in other exercises, take caution
not to overdo it in the beginning!
Start by
sitting on the floor in a straddle position. Place your hands on the floor
on an imaginary line drawn between your knees. This helps you not to sit
back and use your abs (remember, we're working the hip flexors here!).
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Lift one leg about two inches off of the floor for a count of
two and then set it back down. keep your leg straight and your toe pointed.
Repeat with the other leg. Do this five times (approximately 10 seconds on
each leg). Work slowly up to holding each leg twice for a count of five,
and then once for a count of ten.
Once you
have built up some strength, you can lift both legs at once. Remember NOT
to lean back! You can also perform "reps" with this exercise by
lifting the leg(s) up in repetition without letting them touch the floor.
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Here's a
Jump Tip: To see your progress, videotape your jumps each week and compare
them to the previous week and to the first session!
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