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You can instantly jump higher using tricks the pros use.
It may seem like folklore, but it is possible for you to increase your vertical jump instantly. The height of your vertical jump is used as a measuring stick against your opponents. Every year NFL hopefuls come together for the NFL Scouting Combine and measure many physical attributes, including vertical leap. Strength and conditioning coach Joe DeFranco has coached numerous NFL hopefuls for the NFL Scouting Combine, and believes there are вЂњdirty little secretsвЂќ to jumping higher instantly. With some combine athletes jumping more than 40 inches straight into the air, you will need to employ some of these secrets to be competitive.1.
Make a loop of tape with the sticky side out. Put the loop around your fingers, reach straight up, and stick the tape to a wall. Make another loop of tape to test your vertical. Stand in the same place, jump straight up as high as you can and stick the tape to the wall. Measure the distance between the two pieces of tape. This number is equal to your vertical leap.2.
Stretch your hip flexors statically prior to jumping. DeFranco recommends a half-kneeling hip flexor stretch held for 20 to 30 seconds for two sets on each leg prior to jumping for an increased vertical jump.3.
Perform a вЂњpogoвЂќ warm-up after stretching. Keep your knees completely straight while jumping one to two inches using only your ankles. While in the air, dorsiflex your feet -- point your toes toward the ceiling -- and lower them in time to land on the balls of your feet. DeFranco recommends three sets of 20 seconds, with 30 seconds of rest between each set.4.
Descend rapidly into your jump. DeFranco says, вЂњThe speed of descent is the most important factor in an athlete's vertical jump height.вЂќ Squat down very rapidly 15 to 20 degrees at your knees with your arms behind you. In a powerful motion, explode into the air using your ankles, knees, hips and arms.
- Measuring tape
- Learn how to power breathe as you jump. Pavel Tsatsouline, a Russian strength coach, stresses the importance of power breathing when performing rigorous exercise. Take a very deep breath and fill your stomach with air. Hold your breath as you descend and release your breath the moment your feet come off the ground.
- Consult your health care provider before starting an exercise program. If you are cleared for rigorous exercise, seek out a qualified trainer to help you begin a well-designed program. There are risks involved with exercise, but a knowledgeable trainer will help you minimize your risk for injury while maximizing your gains.