Many of the jump training programs out there use a multi-prong approach to help you gain inches in your vertical jump. Most include some form of weight training, agility work, jumping technique, rest periods, and flexibility. A common, but often missed exercise that you can use to increase your jumping skills is speed training. This article will convince you why sprinting is a great exercise, help you get started with a basic sprint training program, and teach you what you can do to get the most out of your sprint.
If done correctly, sprinting can be one of the best exercises you can do. It will contribute to reduced body fat, more muscle tone, increased sex drive, and firmer skin with fewer wrinkles, but it will also increase your vertical jumping abilities. Sprinting at your peak works out your super fast twitch muscle fibers. These are the white fibers that your body only uses when it is under maximum effort. Plyometrics, another popular training tool, generally only works fast-twitch muscle fibers, while general cardiovascular activity works slow-twitch muscle fibers. Recent studies have shown that to increase your body’s natural level of Human Growth Hormone (HGH), you must work your super fast twitch muscle fibers. If you know anything about HGH, you know that you are an athlete’s best friend. The higher your natural HGH levels, the better your body will be able to perform all athletic maneuvers, including the high jump.
A good sprinting program should only be done once every four days or twice a week at most. I recommend doing the following every four days. Shortly after waking up in the morning, go outside and find a path, sidewalk, or grassy area with a slight to moderate incline. Start jogging uphill for a few minutes to warm up your legs. Using a stopwatch for accuracy, sprint for a full 30 seconds followed by a 90-second rest walking back down the hill. Do this a total of 8 times. You may only be able to do 3 or 4 times the first time. Okay, just slowly work your way up to 8 full reps. Finish your sprint workout with a cool down jog of at least three minutes.
To get the most out of your run, you must, must, must be at one hundred percent performance for each rep. Studies have shown that your level of exertion is the secret to your body producing an increase in the level of HGH. It can be helpful to use a heart rate monitor to make sure that by the seventh and eighth repetitions, you are close to reaching your maximum heart rate. (That can be estimated as 220 less than his age). The next thing to do after a speed workout is DO NOT eat any simple carbohydrates. This includes Gatorade, fruit juice, and the fruit itself, with no sugar at all for at least 2 hours. Consuming carbohydrates will prevent your body from producing HGH by releasing somatostatin, a hormone that signals the pituitary gland to stop producing HGH.
Hopefully, you will realize the importance of HGH in relation to your overall athletic abilities, including high jump. Maximize your body’s release of this important hormone while strengthening your legs and improving foot speed with the speed training program above. Commit to doing it once every 4 days. It only takes about 20 minutes. You will see great results in 8 weeks.