Many of the jump training programs out there use a multi-pronged approach to help you gain inches on your vertical jump. Most include some form of weight training, agility work, jumping technique, rest periods, and flexibility. A common but often overlooked exercise that you can use to increase your jumping skills is speed training. This article will convince you why sprints are a great exercise, help you get started with a basic sprint training program, and show you what you can do to get the most out of your sprints.
Done correctly, the sprint 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. Running at your peak performance works your super fast twitch muscle fibers. These are the white fibers that your body only uses when it’s under maximal exertion. Plyometrics, another popular training tool, generally only works the fast-twitch muscle fibers, while general cardiovascular activity works the slow-twitch muscle fibers. Recent studies have shown that in order 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 it’s 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 sprint program only needs to be done once every four days or twice a week at the 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 slope. Start by jogging up the hill 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 walk downhill. Do this a total of 8 times. You may only be able to do 3 or 4 times your first time. It’s ok, just slowly work your way up to a full 8 reps. End your speed workout with a cool-down jog of at least three minutes.
To get the most out of your sprint, you must, must, must be at 100 percent performance for every rep. Studies have shown that your level of exertion is the secret for your body to produce an increase in the level of HGH. It may help to wear a heart rate monitor to ensure that by the seventh and eighth repetitions, you are close to reaching your maximum heart rate. (That can be estimated as 220 minus your age.) The next essential thing to do after a speed workout is NOT to eat any type of simple carbohydrate. This includes Gatorade, fruit juice, and the fruit itself, without sugar for at least 2 hours. Eating carbs will stop your body from making HGH by releasing somatostatin, a hormone that tells your pituitary gland to stop making HGH.
Hopefully you realize the importance of HGH in relation to your general athletic abilities, including high jumping. 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 within 8 weeks.