If you’re looking for exercises to increase your vertical leap, then today’s post is for you. Regardless of whether you want to train for athletics or basketball, there are several fantastic exercises available to you that’ll add considerable height to your vertical jumps. Realize that you don’t need to buy special trainers or Gatorade drinks to jump higher (despite what the advertisements want you to believe!) You can actually see great improvements using natural exercises.
In fact, you can realistically add anywhere from 2 to 6 inches to your jump, even if you think you’ve already maxed out your potential. With this in mind, let’s take a look at the exercises you need to know about…
1 – Deep squats
These are a staple of virtually any effective resistance training program, and it’s easy to see why. With their focus on strengthening your calves and quads, they train all of the essential muscles that are involved in catapulting you into the air whenever you perform a vertical jump.
However, getting your form correct is absolutely vital if you’re going to see success from this workout. The best way to learn this move is from personal instruction, although YouTube videos are a good option in a pinch. It’s important to make sure you’re performing the move correctly, otherwise there’s a risk of injury – so take caution before you proceed.
Now, the secret to getting the most out of the squat is to go deep. Of course, this may mean you need to use a slightly lighter weight than you may be used to, and this is fine – because getting the form correct is how you’re going to develop true power and speed, which results in fantastic vertical jumps.
Realize that most people are familiar with the squat, but few people train with deep squats using the appropriate form.
2 – Single leg squats
If you don’t have the time or money to go to the gym and use their equipment for heavy weighted squats, remember that you can still get a fantastic workout by performing a similar exercise in the comfort of your own home.
The single leg squat requires some practice and agility to get used to, but it’s another fantastic way to train your quads to deliver the power and speed you’ll need to gain extra height on your vertical jumps.
3 – Jumping rope
The humble jump rope is another timeless classic that’s used by anyone who needs to develop explosive strength, and basketball players are no exception. Using a jump rope will give you the lower body coordination and timing you need to pull off fantastic jumps, and it’ll give you that ‘spring’ effect you need if you’re going to execute your vertical jump at a moment’s notice.
Another perk of the jump rope is that it’s a great way to burn a few excess pounds – and if you can lose a little weight, you may find it easier to get higher jumps. However, this shouldn’t be your primary focus with the exercise (unless, of course, you’re significantly overweight).
4 – Deadlift
This is the bane of many strength trainers, but the deadlift is a crucial exercise for building strength in your lower body muscles, and there’s no avoiding it if you want to increase your vertical jump.
When you perform this exercise, make sure you squeeze your glutes in and also let your hamstrings feel some of the strain. Once you get the movement right, you’ll discover this is a brilliant compound movement that simultaneously trains all of your lower body muscles – especially the ones that you’ll need for vertical jump training.
5 – Rest
Now, it may seem strange to include rest as one of the key tips – but all of these exercises are for nothing if you don’t give your body adequate time to rest. Realize that your body ‘breaks down’ when you train, and it’s only with good nutrition and rest that your body recovers, and then grows back stronger.
After you’ve performed these exercises, try to schedule the next day off, or at least don’t train the same muscles again. With a day’s rest in between, your body will have time to develop the strength and power you need, so by the time you come back to the exercise again, your performance and strength will be greatly improved.
If you follow the tips in this guide and perform the suggested exercises several times a week, you’ll soon be on your way to a massively improved vertical jump – so what are you waiting for? Get to the gym and start working on your power.
For two more useful exercises to increase vertical leap you can also check the video below by the “Twice The Spend TV”… All the best!