Looking for some good exercises to improve your vertical leap? You’re in the right place! Here, we’ll tackle five of the best exercises you can try at home.
No matter what your sport is, jumping is an essential element. A perfect vertical leap can provide players with a great advantage in athletics and sports, particularly in basketball and volleyball. When watching NBA basketball games, you notice how astonishing how the basketball players jump higher and do incredible dunks. This is what every basketball player dreams of.
You may be wondering what their secret is to having incredible vertical leaps. Is it their genetics? Not all people are blessed with a good height, so probably not. Then what? Well, it is merely a combination of good exercises and good techniques.
“I’ve tried different ways to increase my vertical jump, but unfortunately none of them gave me an efficient result. What has gone wrong?”
This is one of the concerns I’ve been hearing a lot. The reasons vary. But, let’s take a look at some of the common reasons why it is happening.
- Not doing agility training
This is possibly the most popular reason why your verticals are holding back. You can jump higher as you want but make sure to include agility workout. Combining these two will assure 100% vertical jump gains.
- Insufficient jump workout program structure
Is the structure of your workout program enough to challenge your body? Make sure it makes your muscles not only challenged but confused as well. This helps in increasing your vertical leap. You can consider changing your workout each two cycle of the week and performing a combination of plyometric and strength exercises of your choice.
Some go hard in the gym and overlook the importance of rest days. However, this should not be the case. Your legs put a massive load on your CNS or central nervous system when you do the workout. And, it needs enough rest. I know it’s a bit hard for some, but there is no other escape. Your body would adjust to it later on.
- Poor diet
Regardless of how persistent you are in your workout training but your diet is terrible, the result will be contradicting on your expectation. Just a simple tip: NEVER skip major meals such as post-workout meals and breakfast. And of course, get a lot of protein. That is very important to help you achieve tangible results.
How to improve your vertical leap?
Most likely, some of you have tried various ways or exercises that claim to generate an effective result, only to disappoint yourself in the end.
It’s not the end yet! Below are 5 great exercises to increase your vertical leap.
#1. Squat – improves the strength and explosiveness in your core and lower body.
You can do squats with no weight or use a squat rack at the gym. Begin in an athletic stance and then bend your knees as if you’re going to sit down on a chair. Lower yourself until your thighs become parallels to the ground. Continue doing it. Ensure to maintain a straight back when performing it.
There are different types of weighted jump squats you can do as well that can help increase your vertical leap. These include barbell jump squats and dumbbell jump squats.
#2. Calf Exercises – proves to be highly crucial whether it is making a high jump or perfect dunk.
Stand on a solid piece of wood with around 3 inches thick. Lower your heel slowly with your heels over the edge and your toes on the wood’s block, until they are not touching the ground a bit. Hold this position for some seconds and then raise back slowly. Do this exercise in a controlled and slow manner so as not to damage your Achille’s tendon.
Calf exercise is ideal specifically for building reactive and explosive strength. You can do it even at home or in the office.
#3. Trap Bar Deadlift – a full-body exercise that targets the legs and hips.
It is popularly known as one of the best and effective exercises for developing total body strength, improving explosive power, as well as building a vast back and traps.
What makes it popularly used for many athletes and sports buffs is that it is consistent when talking about ROM or range of motion. When done appropriately, the glutes and hamstrings can really get a good workout. Not to mention, it is easy to learn with reduced technical issues.
#4. Lunge – builds power in the hips, legs, and glutes.
One common type of lunge that helps increase vertical jump is the dumbbell lunge. It is a lower body exercise that enhances balance, stability, and full body strength at the same time. An improved jumping and running performance are highly guaranteed after weeks of training consistently.
Don’t worry about using heavy dumbbells for the lunges. In fact, a heftier load will make your core, hips, and ankle stronger without putting too much load on your knees.
#5. Step Ups – tone and build your muscles in addition to giving you the explosiveness you need to compete in a sports or game.
To start with, use a bench or chair which your right leg can put on. Using the same leg, thrust up yourself in the air higher as you can. While in mid-air, switch your legs and land using your left leg on the bench or chair. Trust back yourself in the air using that left leg. Now, perform 25 reps in 3 sets.
Aside from developing the explosive power of your legs, set ups are also beneficial in improving your deadlift and squat strength, enhancing your balance and symmetry, and saving your lower back.
If you’re looking to improve your vertical jump, doing these five vertical exercises is important. Measure your vertical leap height first before deciding to proceed to the program. By doing so, you’ll have a base measure to scale your results from. It eventually enables you to determine what is working and what is not. So, adjustment can be done if needed.