VIDEO: Exercises for jumping power

In sports that involve a lot of leg running and jumping, it can be very beneficial to exercise your legs and hamstrings. For example basketball as a typical jumping sport, or volleyball, but also many other sports and sporting activities need strong legs that have a good bounce so that you can assert yourself over the heads of your opponents and can score.

There are different approaches and exercises for training jumping power. On the one hand these exercises work with weights, on the other hand isometric, that means without weight and with the maintenance of a static muscle tension in the legs. You should combine and alternate these exercises so that neither strength nor endurance are neglected Your muscles react flexibly with the exercises to the requirements of the sport you have chosen can.

So that you do not have to carry an inert weight up for the jumping power and the development of it You should also consider moderate endurance training so that you can cope with less stress to have. Less fat means more jumping power, which you can use in movement and in the height or distance of your jumps. That Decrease excess pounds should therefore also be completed with a hula hoop, for example three times a week, so that your weight is reduced and your legs and joints carry less mass during sport and in everyday life to have.

Eat a protein-rich diet with protein shakes, low-fat quark, dairy products, poultry, tuna and the like. The muscles you need for the If you want to build up jumping power and train with the exercises, you need the building material in addition to the resistance to set a growth stimulus to the training, this represents protein as a supplier of amino acids. Incorporate appropriate foods into your diet and benefit from the bounce exercises that you supplement with your diet.

Before any physical activity, you should plan short sessions to warm up and stretch your muscles. This avoids muscle fiber tears, strains, overstretching and other health impairments.

To increase the cross-section and circumference of your thigh muscles for powerful jumps, you should work out your thighs with dumbbells three times a week. For this purpose you complete with weights, - your dumbbells, - squats. The weight of the dumbbells should be chosen so that you complete about 20 repetitions of the squat with weights. More repetitions do not mean an increase in strength for you, but at most fitness-Training, which is fundamentally different from muscle building training. Accordingly, choose the weight of the dumbbells so that you can do a maximum of 20 repetitions in terms of strength. With three sets of 20 repetitions each with a two-minute break between sets, your thighs will develop quickly with these exercises. You can also try jumping exercises with dumbbells as weights, in order to develop more powerful explosive strength.

With so-called You train isometric exercises for jumping power without additional weights, all you need is a chair. Sit up straight in the chair. Hold your right hand against your left thigh. the knee. With 40-70% of your maximum strength, try to press the leg against your hand and hold that tension for five seconds, then relax the leg again. These exercises statically work the inside of your thighs and affect the growth of the muscle cross-section. Make sure to train both sides equally.

You can integrate a similar exercise with a flexible sports band with a semi-isometric exercise for your jumping ability. To do this, connect your ankles with the sports flex tape so that your ankles are connected via the tape. Depending on the selected length, you have more or less play to move your legs freely, as the length of the flex band is decisive for the resistance. For example, you can "ride a bike" in the air, which is more difficult with the resistance of the flex tape. With ten minutes of training you have completed a complete work-out for your jumping ability.