How do you improve your vertical jump if you are thirteen?

Answer 1

Depending on your sport increasing your vertical jump relates mostly to increasing strength, plyometric, ability, and movement efficiency. There are other aspects such as balance, mobility, flexibility, etc. That will help you maximize your ability.

Begin your training focus based on your current ability set. For example a strong jumper with little speed, and plyometric ability would want to start a program based on plyometrics while maintaining strength levels.

Most athletes need to start increasing their strength levels first, as there is a prerequisite amount of strength necessary in order to perform at ones maximum ability. Without the necessary strength contraction speed will be inhibited by the lack of ability to overcomes one own body weight.

Strength training 1 -2 times a week is an excellent starting point, with focuses on glut's, hams, quads, calves, and core. Supplementary upper body 1 - 2 per week can help as well. Plyometrics training 1 - 2 times per week. Most athletes over train and under recover, by breaking the muscles down far too often without a proper recovery period.

Answer 2

You improve you vertical leap by runing alot doing, strengh work on your legs. And if you visit airalert.com they will tell you every thing you need to know about jumping higher and even runing faster. Trust me i was on that program and I have increased my vertical leap by 20 inches in only one month. I hope this will help you. Plyometrics, is another form of intense and explosive exercises for improving your vertical leap. Though alot has to do with your genes and the amount of fast twitch muscle fibers your legs and lower body contain. It may take months of plyo training to gain just a few inches, IF you train long enough you can achieve significant gains(5-10"). Look into it and see if it helps.

Answer 3

Depending on your sport increasing your vertical jump relates mostly to increasing strength, plyometric, ability, and movement efficiency.

There are other aspects such as balance, mobility, flexibility, etc... That will help you maximize your ability.

Begin your training focus based on your current ability set. For example a strong jumper with little speed, and plyometric ability would want to start a program based on plyometrics while maintaining strength levels.

Most athletes need to start increasing their strength levels first, as there is a prerequisite amount of strength necessary in order to perform at ones maximum ability. Without the necessary strength contraction speed will be inhibited by the lack of ability to overcomes one own body weight.

Strength training 1 -2 times a week is an excellent starting point, with focuses on glutes, hams, quads, calves, and core. Supplementary upper body 1 - 2 per week can help as well.

Plyometrics training 1 - 2 times per week.

Most athletes over tain, and under recover, by breaking the muscles down far too often without a proper recovery period. Increasing your vertical jump takes a lot of time. You have to have good strength, flexibility, speed, and genetics to have a good vertical leap. You can build strength by doing basic excercises such as squats,lunges,calf raises, or leg extensions(you need a machine to do these) Once you build up your strength, start working on your speed. Do plyometrics to increase your speed. Pylometric excersises help to build expolision in your jump, which gets you higher in the air. Any type of excercise is very demanding on your body, so make sure you don't push yourself too hard, or you will get injurred. Take it easy and build yourself up to harder excercises. Make sure you eat plenty of protein and vitamins. Also, you HAVE TO STRETCH before and after you excercise. You are severely damaging your muscules if you don't stretch. Stretching builds elasticity in your muscles, and this helps increase your vertical. You can go to YouTube and look at different excersises you can do to help your jump. Pace yourself and don't get discouraged. Good luck =) Please visit the website: improvingyourverticaljump.webs.com It really helps a lot

Answer 4

Increasing your vertical jump takes a lot of time. You have to have good strength, flexibility, speed, and genetics to have a good vertical leap. You can build strength by doing basic excercises such as squats,lunges,calf raises, or leg extensions(you need a machine to do these) Once you build up your strength, start working on your speed. Do plyometrics to increase your speed. Pylometric excersises help to build expolision in your jump, which gets you higher in the air. Any type of excercise is very demanding on your body, so make sure you don't push yourself too hard, or you will get injurred. Take it easy and build yourself up to harder excercises. Make sure you eat plenty of protein and vitamins. Also, you HAVE TO STRETCH before and after you excercise. You are severely damaging your muscules if you don't stretch. Stretching builds elasticity in your muscles, and this helps increase your vertical. You can go to youtube and look at different excersises you can do to help your jump. Pace yourself and don't get discouraged. Good luck =) Please visit the website: improvingyourverticaljump.webs.com It really helps a lot

Answer 5

Your vertical jump takes a lot of time. You have to have good strength, flexibility, speed, and genetics to have a good vertical leap. You can build strength by doing basic exercises such as squats, lunges, calf raises or leg extensions (you need a machine to do these) Once you build up your strength, start working on your speed.

Do plyometrics to increase your speed. Pylometric exercises help to build expulsion in your jump, which gets you higher in the air. Any type of exercise is very demanding on your body, so make sure you don't push yourself too hard, or you will get injured. Take it easy and build yourself up to harder exercises.

Make sure you eat plenty of protein and vitamins. Also, you HAVE TO STRETCH before and after you exercise. You are severely damaging your muscles if you don't stretch. Stretching builds elasticity in your muscles and this helps increase your vertical. You can go to Youtube and look at different exercises you can do to help your jump. Pace yourself and don't get discouraged.

Answer 6

Increasing your vertical jump takes a lot of time. You have to have good strength, flexibility, speed, and genetics to have a good vertical leap. You can build strength by doing basic excercises such as squats,lunges,calf raises, or leg extensions(you need a machine to do these) Once you build up your strength, start working on your speed. Do plyometrics to increase your speed. Pylometric excersises help to build expolision in your jump, which gets you higher in the air. Any type of excercise is very demanding on your body, so make sure you don't push yourself too hard, or you will get injurred. Take it easy and build yourself up to harder excercises. Make sure you eat plenty of protein and vitamins. Also, you HAVE TO STRETCH before and after you excercise. You are severely damaging your muscules if you don't stretch. Stretching builds elasticity in your muscles, and this helps increase your vertical. You can go to youtube and look at different excersises you can do to help your jump. Pace yourself and don't get discouraged. Good luck =) Please visit the website: improvingyourverticaljump.webs.com It really helps a lot

Answer 7

Try this web site im only 5 foot 10 and i can dunk it easily with two hands this really works!!! http://fe495er5n7zg2vbumk0t5k7t7m.hop.clickbank.net/?tid=SELF

Answer 8

strengthen legs and core, running is the most basic exercise

Answer 9

Calf raises, squats sit ups and lots of practice jumping my friend.