Jumping higher or increasing your vertical leaping skills enhances your fitness and athletic performance levels. Athletes with the ability to jump high have an athletic advantage in sports such as basketball, volleyball and track and field. Training to increase your vertical jump targets your lower-body muscles, core, abdomen and lower back. Suggested training exercises include isometric muscular contractions requiring your muscles to exert force while in a stationary position. Yoga poses place your body in a stationary position using your body weight or gravity as resistance.
Tree Pose
The tree is a balance pose performed in a standing position. Standing on one leg increases the weight-bearing strength of the anchor leg. Begin the pose by standing and transferring your body weight to one leg. Bend and turn out your other knee away from your center, and lift your leg, placing the sole of your foot on your inner thigh above your knee. To advance the pose, extend your arms above your head, bringing your palms together. Contract your abdominal muscles to align your spine. Hold the pose for up to five full breaths. This exercise strengthens your thighs, calves, and core muscles. Repeat the pose on the other leg.
Warrior Pose
The warrior pose is performed in a lunging position, strengthening your hip flexors, thighs and buttocks. Begin by extending one leg back and bending your front knee, placing your feet flat on the floor. Your front foot faces forward and your back foot faces out to the side. Keep your hips facing forward and lower your body until your front thigh is parallel to the floor. Extend your arms overhead, placing your palms together. Contract your abdomen to align your spine. Hold the pose for five full breaths and repeat on the other leg.
Static Squat
The static squat strengthens your thighs, buttocks and calves. Begin the pose by lowering your body to a squatting position, keeping your legs and feet together. Lift your heels off the floor, balancing your body weight on the balls of your feet. Advance the pose by extending your arms overhead. Hold for five full breaths. This is an advanced pose and not recommended for individuals with knee problems.
Boat Pose
This pose strengthens your abdominal, hip flexor and thigh muscles. Begin the exercise by sitting on the floor with your knees bent and your feet flat on the floor. Lean your torso back slightly and contract your abdominal muscles while extending and lifting your legs off the floor. Lift your feet toward the ceiling. Maintain your balance by extending your arms forward, reaching toward your feet. Hold for five full breaths.
References
- Jumping Higher: The Benefits of Increasing Your Jump
- Athletic Quickness; Secrets of Speed and Quickness Training; Dr. Larry VanSuch
- ABC of Yoga: Yoga Exercises: Standing Poses
- Yoga Health Benefits; Yoga Asana/Posture Tone Up and Strengthen the Leg; Nov. 28, 2008
- Baptiste Power of Yoga: Pictures of Yoga Postures
- Yoga Journal; Get Hip About Flexors; Julie Gudmestad
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