Jump stairs to increase your vertical for sport. Jumping stairs is the single best exercise for improving your vertical and stamina. Find a set of stairs with 45 steps for women or 60 for men. Run to the top four or five times as a warm-up. Stretch out a bit. Next, start at the bottom and broad jump three steps at a time for women, or four at a time for men until you reach the top. Fifteen jumps per set. Early in the season, start out with five running and four jumping, working up to five running and ten jumping. Pay attention to your descent. Make sure you walk down sideways to avoid additional stress on the knee. For added strength, consider putting a six to ten-pound weight belt around your waist. I would suggest jumping stairs one or two times a week, but again, pay attention to the bodies of the team. If patellar tendonitis is an issue, cut back. B
Posted on: Mon, 12 Aug 2013 23:10:03 +0000
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