![]() Build lower-leg bulk with 1,000 calf raises per day. Whether you're looking to dunk, high-jump, or just leave the ground with an extra bit of oomph, calf raises are essential. Let's face it, scrawny legs won't get you anywhere. Consider it a functional cardio exercise and aim for 30 minutes, 4-5 days per week. Jump RopeĪs simple as it sounds, jumping rope really helped me build explosive power. Get ready to reach high and train hard! 1. As a bonus, you'll get in great anaerobic and aerobic shape. The exercises below will also help improve lower body explosiveness, power, and strength, which will enable you to improve your vertical leap. Another study reported that plyometrics helped professional athletes increase their vertical leap by 23 percent, improve their agility by 8 percent, their balance by 5 percent, and their time by 0.30 seconds on the 20-meter sprint. A review in the "British Journal of Sports Medicine" looked at 26 research studies that tested the effects of plyometrics on vertical jumps and found that plyometrics increased vertical jump by 8 percent. ![]() ![]() When it comes to vertical jump, plyometrics are a key. Aside from squats, the exercises below are considered some of the best bodyweight plyometrics you can do to help improve the fast-twitch muscle fibers that enable you to jump higher and run faster.
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