High jump is the dream of basketball players and volleyball players. These two sports really need high jumping ability, especially dunk (basketball), spike and block (volleyball). Not only that, the striker and defender of football need high speed to win the air confrontation. These are eight ways to improve vertical jump.

How to easily increase vertical jump at home?

Measure your initial skills.

Yes, the way to improve the first jump is that you must measure your initial steps (before practice). Stand by a telephone pole or wall and throw it as high as possible. Ask your colleagues to check and mark your upper limit of high jump with lime or other methods. This mark will be used to measure your training progress.

1. Training

The calf muscle The calf is a body part that contracts with the knee when stepping on it. Therefore, train your calf muscles. There are many ways to train these calf muscles. However, the most effective and commonly used method is to practice at the end of the ladder.

Step 2 jump rope

Skipping rope is a way to improve the mainstream pace, but it is very efficient. You can simply search for rope and then play skipping as much as possible.

But remember, don't hop occasionally when doing this exercise, because it may cause injury and won't strengthen leg muscles. When you are proficient, please increase your training frequency and jumping speed.

weightlifting

If possible, go to the gym to help you exercise your leg muscles. Lift heavy objects suitable for your ability (without hurting people). Therefore, your leg muscles can form and support higher jumps.

Step 4 sprint

In addition to the calf and knee, the heel will also jump. To do this, you need to train your heel muscles by sprinting. Run back and forth for 20 minutes. Practice has proved that this exercise method can effectively strengthen the muscles of the heel.

Step 5 run the stairs

Besides sprinting, you can also exercise your muscles by running stairs. However, going up stairs is more likely to strengthen the knee muscles. Run the ladder for a few minutes every day, if it can be reproduced.

6. Training Jump Only when you don't train jump yourself, it's free to improve the above steps. To this end, please use the above exercises with aerobics. Before you start training, measure whether your jump exceeds the initial jump limit.

jump

The way to swing when stepping is to swing your hand when jumping. The thrust generated by your hands will push your body slightly and make you jump very high.