So, your a quite busy person but still persistent to increase your vertical leap for an upcoming competition? Not to worry, this article contains information that could help you become a better jumper in the long run. Read on, apply, and reap fruitful rewards later. Enjoy!
Who doesn’t want to increase their vertical jump? I’m sure, no one. Your vertical jump can say a lot about your overall performance in the arena. It is a great thing there’s an extensive array of methods and techniques you can use to improve your vertical without leaving your home. And, we are talking about home exercises! The idea is relatively easy and doesn’t require much resources except the whole process should be done on a consistent basis. This is to ensure you will be getting what you expect.
Forthwith, here are some best home exercises you can try to increase your vertical jump height.
Stand in front of a stable object about the height of your knee or lower. Using your two feet, jump onto a box while still in a standing position. Sit on a bench or box with weights on your shoulders. Then, stand up to do box squats. Execute repetition of this exercise, around 6 to 8.
When it comes to fitness training, jump rope offers many different applications. And, increasing vertical leap is one of them. When you do the jumping rope exercise, all the muscles in your legs will be strengthened. Not to mention, it enhances footwork, improves leg stamina, and activates the core. This makes it one of the effective at-home vertical jump training exercises out there.
Running or sprinting exercise strengthens the leg muscles. Here, you will use the heel to the toe area. Also by running/sprinting, you can improve your stamina and build robust muscles.
A box jump is a form of plyometric exercise almost performed by all athletes (both aspiring players and professionals) to fast twitch muscles and improve vertical hop. When doing it, make sure your whole feet land onto the box. You can use the stairs in your home or any other raised sturdy platforms.
Another effective exercise you can do at home to add some inches in your vertical jump height, tuck jump should be done slowly but gradually to improve speed. Begin by standing straight with your knees slightly bent and your legs a little apart. Jump higher as you can and while on the way up, bring your legs up in your body. Upon landing, make sure to hit the ground using the tip of your toes. Then, explode in another jump immediately.
Split jump is another type of plyometric exercise that engages the whole body of a person. The purpose is to improve explosiveness and quickness. You can do it with dumbbells for extra resistance.
This exercise can help improve both your speed and vertical jump. Start by standing with your feet shoulder-width apart. Squat down until you reach the ground. Then, quickly kick out your legs such as you’re doing a push up. Bring back your limbs and jump as high as possible.
Typically, toe raise helps build the strength, particularly in the calf muscles. Do this with or without weight. Performing it is just simple – standing straight onto the floor with your back in a straight position and your legs about shoulder-width apart, raising your body weight with the tiptoes of your legs, and holding it for three to six seconds after lowering back your body.
If you want an intense exercise to be done in your house for an added vertical height, then step up can be your best choice. It builds up the glutes, hamstrings, quads, and hip flexors as well as activate the core.
V-ups is a core form exercise that focuses your lower and upper abdominal muscles at once. Simply lie on the floors while allowing your arms and legs in an extended position. Keep your knees and elbows locked. Lift your lower and upper body while attempting to reach your toes.
This exercise may be done when running. Begin by jogging forward and then push off using your left foot with a great force – all while bringing your left leg.
Set up your testing area
To test the improvement you make after doing different drills, make use of the wall in your home. Get a piece of chalk and hold it. Stand against the wall and jump. Mark the highest that hand your hand was able to reach. Do this by brushing your hand on the wall using the chalk.
Now while standing in a similar position, jump as high as you can while extending your arms to mark your highest reach. Measure the distance between the two marks to get your vertical score.
And that’s it! Sounds easy, huh? Yeah right, as long as you have the passion and determination within you. Forget that expensive equipment or killing much time in the gym. You don’t have any other reason not to give these workouts and exercises a try because first of all, they are merely simple to do. You can do them anywhere even at work.
Increasing your vertical leap can make you more powerful in your chosen sport and be a better athlete. Every sportsperson wants to achieve that, right? Also, increasing your vertical means increasing your confidence. Just exert effort and time and impressive benefits will come along your way. As what they say, patience is a virtue.
Doing the drills will not only improve your jumping ability but will also help in keeping a fit and healthy body. If you’re following a program, stick to it and concentrate on your goals. This way, it will be very much quicker and easier for you to see yourself flying high like a flea.
Unleash your inner jumping skills and be the best on your own!