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A strong vertical jump is a vital component for anyone looking to excel in various sports such as gymnastics, volleyball and basketball. Indeed, being able to jump high enough will help to enhance your overall flexibility and improve your athleticism. The good thing about it is that you do not require any sort of special footwear or even years of training tojump higher.
All you need is a combination of excellent exercises and dedicated focus. As such, here are some of the key exercises and tips on how to improve vertical jump.
This might sound a little obvious but the fact is that jumping rope on a regular basis will significantly strengthen the body muscles tasked with helping you execute a vertical jump. For this reason, try to engage in this activity every day, with each session lasting not less than 15-20 minutes. For better results, jump rope on a hard surfaces that also offers you ample space above the head for the rope. Besides, try to jump with both your feet and ankles put together and avoid jumping on one foot.
Over time, try to improve your jumping pace, eliminating the small balance hops you might be taking when starting out. An equally helpful exercise comparable to jumping rope is a quick run up and down a stair as it targets the same set of muscles
Stretch out
In a majority of cases, athletes tend to underestimate the value that stretching offers in enhancing one’s vertical jump. However, it has been established that frequent static stretching can help to improve various fast-twitch power exercises such as vertical leap among others. By stretching, you improve your overall body flexibility which is important in activating several muscle groups including those involved in executing vertical leaps.
Strengthen the legs first
Let’s look at it this way, everything has to have a foundation. And the foundation in the case of a vertical jump is ensuring that the legs are already set to hold the weight and stretch enough when taking the leap. As such, it is important that you first aim to strengthen your legs by engaging in effective exercises such as squats, deadlifts, box jumps, and other related exercises across the vertical plane. Over time and upon gaining some experience, you can then proceed to take lateral and other minor movements.
Eliminate knots from your leg muscles
Muscle knots, also referred to as “trigger points” are found in most parts of a human body and are known to restrict muscle tissues from increasing in length. These knots weaken and shortening the respective body muscles. The good news, however, is that you can easily get rid of them using several key exercises such as use of a foam roller. For example, you can put the foam roller under your one of your leg’s calf while resting the other one flat on the floor. You can then roll from your ankle area to the knee. Such exercises are known to enhance the flexibility of your leg which is crucial in improving your vertical jump.
Do squats
A good squat should leave you feeling like your entire lower body and other core muscles around the abdomen and back areas are properly worked out.
For this reason, squats are considered to be an important exercise that will significantly impact various muscle groups responsible for enhancing vertical jump. At the beginning, you might want to start with a basic squat that entails placing your feet hip-width apart and keeping both your heels lying flat on the ground.
From here, you can slowly lower your body to the lowest point possible by just bending your knees. Remember to have your neck maintained at a straight position and your back erect. Lift your body back to the initial starting point.
You can then repeat this procedure severally for better results. With time, you can consider adding some weight gradually as well as try to jump out of a squat. This helps to strengthen your leg muscles even further and subsequently improves your vertical leap.
There are numerous exercises from which you can choose to strengthen your calf muscles. However, we’ll outline a classic one that has been proven to work well over the years. To begin with, you’ll stand on a step so that the area underneath your toes (not the heels) is the one supporting your body.
You can then raise yourself gradually for a few inches and try to stand on your tip toes. At this point, you should be feeling the pull building up in your calves. Gradually lower your body back to the starting position and repeat the procedure severally in a day.
This type of exercise enhances the power of your calves thereby strengthening your legs for better vertical jumps.
Record your progress
While starting out to exercise for vertical jumps, one of the initial vital things you should do is to measure your current vertical leap. As such, consider standing near a pole or wall taller than the maximum possible height you can reach when jumping.
With the help of a friend or a trainer, mark the point where your fingertips reaches on the wall while you raise your hands. Jumping with your hands raised, have your trainer or friend mark the new position where your fingertips touches on the wall. The difference between the two positions is the measure of your current vertical jump.
You can then re-measure the difference at frequent intervals to help you know the progress you’re making every day. Tracking your progress motivates you to want to keep improving and thus helps to push you for more every time you train. This way, you can improve your vertical jump and reach higher levels that you deserve.
Additional tips on how to improve vertical jump
– Begin weight training– this is an optional exercise that will significantly help you strengthen your lower body and subsequently impact your vertical jump.
– Always raise your arms while jumping– this improves your momentum thereby helping you jump higher.
– Practice– just like anything else, practice makes perfect in vertical jumping which is why practicing the skill everyday will help you make quicker progress and improve your results.
Rock climbing is a sport practiced worldwide. Even the smallest and most controlled rock climbing courses pose serious threats. After all, you rock climb with minimal equipment, and sometimes no equipment at all! The variety of rock climbing courses is huge. You can choose to rock climb in the completely controlled environment of a rock climbing gym, or you can choose to climb outside on some of the world’s tallest and rigid rock formations. Although we covered the best places in the world to go rock climbing for beginners, those places tend to be too easy for more advanced rock climbers. Advanced rock climbers want to experience extreme rock climbing. Advanced rock climbers often want higher heights and higher stakes. Thus, we have created a list of the top 15 places for extreme rock climbing!
1.) Black Canyon
First on our list is the infamous Black Canyon! Located in Colorado’s Gunnison National Park, Black Canyon is only suitable for extreme rock climbing! Black Canyon includes 145 routes with the deepest section of the canyon being 2,722 feet (this can be found at Warner Point). Also, Black Canyon is home to Colorado’s tallest vertical wall, Painted Wall, which sits at 2,250 feet. While there are 145 extreme rock climbing routes to choose from, most people choose to climb near the North and South Chasm Walls.
2.) Cayman Brac
Located in the Cayman Islands, Cayman Brac is a vacation destination full of wildlife, breathtaking blue waters, and world-class climbing. Oh, and did we mention that it has a laid back vibe? Everyone pretty much keeps to themselves, so you can spend every hour of your vacation extreme rock climbing and soaking up the sun. While Cayman Brac has a few different places to rock climb, the most popular is located on The Bluff. The Bluff is a limestone that spans almost the entire length of the island. So, while traveling through the island you will see the ocean on one side, and The Bluff on the other side. Aside from The Bluff, there are six other rock climbing areas. While all of the courses found in Cayman Brac are challenging and advanced, the most rigorous courses are found on The Bluff and Love Shack Wall.
3.) Cerro Torre
Located in Patagonia, Cerro Torre is famous for its compressor route. We know that Patagonia offers some amazing options for extreme rock climbing, but the best is Cerro Torre. There are multiple faces on Cerro Torre, but the most popular one is the east face. Not to mention that Cerro Torre sits at a casual 10,262 feet! Thus, you have to have a lot of courage and skill to be able to successfully rock climb, Cerro Torre.
4.) Devil’s Tower
Sitting at approximately 5,100 feet, Devil’s Tower is not for the faint of heart! Located in Wyoming, Devil’s Tower is home to some of the best extreme rock climbing routes in the United States. The openness of Devil’s Tower enables you to rock climb on the various cracks and columns from any side of the rock formation. Since you can rock climb virtually every- inch of Devil’s Tower, some areas are easier than others.
5.) El Captain
Located in California in the infamous Yosemite National Park, it was thought to be impossible to climb El Captain. Nicknamed ‘El Cap’, El Captain is a 3,000-foot rock formation. It has two faces, one southwest, and one southeast. There is a humongous prow that sits between the two faces. While there are plenty of extreme rock climbing routes on both faces, the most popular, and one of the more rigorous routes, is The Nose. The Nose will challenge you to climb the humongous prow!
6.) El Chorro
Located in Spain, El Chorro is home to thousands of rock climbing courses. There are so many rock climbing courses, which you can even pick up a copy of the top 50 rock climbing routes in the El Chorro climbing shop. Some of the most popular and rigorous courses are; Poema del Roca, a huge rock formation that towers over the town center, Amptrax, an eight-pitch course that is mostly bolted, and Makinodromo, home to huge and overhung routes.
7.) Kalymnos
Located in Greece, Kalymnos is a popular tourist attraction. Aside from the gorgeous architecture, crystallized blue water, and adorable boutiques, Kalymnos is home to world renowned extreme rock climbing routes. Since there are a ton of rock climbing routes, be sure to check out the guidebook. One area that you have to check out is Grande Grotta! It should be noted that there have been some accounts of loose bolts in Kalymnos. So, if you are planning a rock climbing trip to Kalymnos, it would be wise to further research these claims.
8.) Kamouraska
Located in Quebec, Kamouraska is home to one rock formation that overlooks miles of bright green forests and fields. Although Kamouraska only has one rock formation (well, one that is suitable for extreme rock climbing), the courses on the formation tend to be challenging, since the rock is varied. It is advised to get the guidebook, as the routes are varied, and it can be difficult to tell where to climb without a little bit of help. While you have a ton of different routes to choose from, the most popular are; Tintin au Tibet, Prestation aerienne, and Le monde a l‘envers. Kamouraska is also a popular extreme rock climbing location because of its proximity to the northeast region of the United States (it is only a 14-hour drive from Boston).
It should be noted that most of the population in Kamouraska speaks French as their first language. While most of the population also know English, they do appreciate it when tourists make an effort to converse in French. Also, since the prominent language is in French, the signs and information around Kamouraska (along with the rock climbing routes) will be in French. Thus, it will benefit you if you can speak and read, even a little bit, of French.
9.) New River Gorge
Located in West Virginia, New River Gorge is home to over 1,600 climbs! With a wide diversity of routes, New River Gorge is on the United States’ most popular and challenging rock climbing areas. Some of the features In New River Gorge include; 30 to 120-foot sandstone cliffs and plenty of cracked and unique rock formations. Even though there is a few beginner routes, majority of the terrain is crafted towards extreme rock climbing.
10.) Piedra Parada
Piedra Parada translates to “standing rock”, so it shouldn’t be shocking that Piedra Parada is a hotspot for extreme rock climbing! Located in the Patagonian region of Argentina, Piedra Parada provides rock climbers with world class routes, which transports rock climbers back to ancient times. If you plan to bring along a guidebook (which you should), then print one at home before your trip, as it is difficult to find guidebooks nearby Piedra Parada. Although Piedra Parada is a smaller location, it boasts 27 walls, which are all suitable for rock climbing. With 27 walls, there are a ton of routes you can choose from. But, a few of the most popular and challenging routes are; El Sexto Elemento, La Penca, and La Calavera.
11.) Rhapsody
Located in Scotland, Rhapsody was the world’s first E11 traditional climb! So, there is a lot of history at Rhapsody. If you are looking for the most extreme of extreme rock climbing experience, then check out Rhapsody. You use natural protection and no bolts for the first stretch of the route. Then, climbers typically use no gear for the last 60 feet!
12.) Virgin Gorda
Finally, travel to the third largest British Virgin Island to relax and experience some extreme rock climbing! Virgin Gorda is home to crystal blue waters, white sand, and a lot of challenging places to rock climb. What makes rock climbing in Virgin Gorda more extreme than most places, is that there is little to no local rock climbing scene. Thus, you are pretty much on your own to navigate the various formations. While Virgin Gorda does offer more of an adventurous experience than most locations, there are a forums and blogs that tell you the best places to climb. Two of the most popular climbing locations are Hands Don’t Have Genders and Spring Bay Crack. So, I guess you aren’t completely on your own after all.
That concludes our list! There are a ton more suitable locations for extreme rock climbing, but the locations above are the best of the best. Every location offers something different than the other, whether it is the typical weather conditions, the town itself, or the rock formations. There are island extreme rock climbing locations, such as Virgin Gorda and Cayman Bac, and extreme rock climbing options in colder areas, such as Black Canyon. Overall, there is something for everyone on this list. Hopefully, you have found at least one extreme rock climbing location that is worthy for your rock climbing bucket list!
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