Isometrics are exercises without movement and can be used to improve your ability to jump. Also known as static strengthening, isometric exercises for your legs can develop improved strength at specific angles in your muscles. During your jump, the moment between your body going down and going up is an isometric contraction. For one instant, you are without movement. Isometrics are intense exercises and should only be used twice a week in addition to your current workout program and as this type of exercise may increase your blood pressure during the movement, always remember to breathe. Speak with your doctor before adding isometric exercise to your workout.
Wall Squat
Step 1
Place your back against a wall and walk your feet approximately 2 to 3 feet away from the wall.
Step 2
Bend your knees, press your back into the wall and lower your body until your thighs are parallel with the floor. Adjust the distance of your feet from the wall in order to align your knees and your heels.
Step 3
Hold the squat with your arms extended out in front of you for 10 to 30 seconds.
Step 4
Release and rest for 30 seconds and repeat the squat. Increase your squat time as your strength improves.
Leg Extension
Step 1
Stand with the backs of your legs touching the side of your bed.
Step 2
Bend your right leg, place the top of your right foot on top of your bed and allow your knee to point toward the floor.
Step 3
Contract the top of your right leg, push your right foot into the bed and hold this position for 10 to 30 seconds.
Step 4
Release and repeat on left leg and then repeat sequence two or three times.
Dumbbell Half Squat
Step 1
Hold onto a heavy dumbbell in each hand. The dumbbells should be ones you can perform six to eight squats with.
Step 2
Position your body weight into your heels as you bend your knees and lower your hips 45 degrees, or halfway into a 90-degree angle squat.
Step 3
Hold the half squat position for 10 to 30 seconds.
Step 4
Release the squat. Rest for one minute and then repeat the isometric contraction.
Tips and Warnings
- To change the strengthening angle on your muscles, vary the depth of your squat, or the height of the bed for the bend in your leg.
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