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17

Jump roping can be very effective in conditioning and strength. Jump roping is a very helpful cardiovascular exercise. You're really exercising a complex system of muscles. You're not really isolating one muscle. You're exercising your upper body, core and lower muscles all in one action. You can't get more complete than that. Upper Body Because ...


6

If you are jumping on your toes tips then you are definetely working out your calves. Also you can count that as a cardio if you can keep jumping for like 20 minutes. But if your heartbeat rate is going really high, no point to do that as a cardio exercise. You should be able to keep your heartbeat rate at a constant range, let's say 140-160 for most of the ...


4

By dropping your chest lower than your butt, your center of gravity stays lower. This makes it easier. Overall you're not jumping higher, just your legs are. When your hands hit, you have to push the ground away to get your chest high enough again to not face-plant.


4

No. Vertical jump is an indicator of leg and hip power. Swimming doesn't promote the explosive movements required for a large vertical leap, especially not in the leg.


3

To answer the question of what drills undermine vertical leap ability, we need to first discuss what's needed for a good vertical jump. First, there's two types of vertical jumpers: standing and running. A standing vertical jump is when you are stationary on the ground and leap up with all your strength, useful in football and weightlifting. A running ...


3

You might be interested in a chapter of The Four Hour Body "Hacking The NFL Combine." It covers a training session with Joe DeFranco in which the author improves his vertical jump by 3 inches with some technique improvements. The focus is on an isolated jump, per the combine, but perhaps with some practice to drive these techniques into muscle memory you ...


3

According to Dan John, once you can do squats at your current body weight for a set of 10, strength is not your limiting factor (reference). That is squatting with a bar on your back that weighs as much as you do. Until you can reach that milestone, I would recommend to keep programming your squats. You don't have to push your squats more than that if you ...


2

Also look into going to a gymnastics center for some basic classes. There are a lot of gymnastic techniques that are essential for a good traceur, such as rolls, body orientation, proprioceptive/kinesthetic awareness, weight transition, etc. One of the things that is going to help you in your kong along with the center of gravity noted in the other answer ...


1

Swimming can of course develop tremendous leg and hip power, especially for breaststroke, but this does not directly translate into an improved vertical jump because the motion is quite different. The sport, however, requires developing an excellent jump for starting and pushing off the wall. For this reason swimmers train for vertical jumping both in and ...


1

I agree with the earlier answers that slow-paced jumproping can increase your cardio-respiratory endurance, but I think the primary benefit is increasing power and speed. This is why you see it used in any movie with a boxer getting ready for a fight. Because of the rapid higher jumping required, double unders are the most effective way to use a jumprope.


1

Plyometrics and strength training. I know that is a very general answer but I'm not one for saying "Do such and such an exercise and you'll get better" because a truly effective training plan has a lot of nuances that get lost in these short form answers. I can recommend a great book that'll help: Jumping into Plyometrics.



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