Looking for the best leg workouts which will make you jump higher? Read on!
Having a higher vertical is not necessarily due to expensive gym equipment, elegant sneakers, or proper diet alone. There have been reports circulating that many athletes were able to achieve impressive jumping skill by merely doing leg workouts. And, they are very much willing to share with you some of these bodyweight workouts you need to try too for better jumping ability. Excited enough?
We have gathered some of them for you. So, come and try for yourself!
#1. Bulgarian Split Squats
A dynamic move, Bulgarian split squad focuses on every leg explosively and individually which hammer the quads and glutes – all while giving your body a good cardiovascular pump. It targets all the weaknesses in your thigh development and strength.
#2. Depth Jump
The depth jump is an advanced exercise that falls under the plyometric workout. It is recommended to do if the strength of your leg is sufficient and have an injury in your lower body. You should only do 3 to 6 repetition for 2 to 4 sets due to its high intensity.
#3. Step Up Jump
Another efficient exercise for building explosive legs. Similar to depth jump, step up jump is also an advanced exercise and should be performed if you have no lower body injury or have enough leg strength. Complete 2 to 4 sets of a step up jump for every workout.
#4. Rim Jumps
To do the rim jumps, simply stand with your feet shoulder width apart below the high object or goal. Jump continuously – reaching through interchanging hands and attempting to reach a particular object on each of your jumps.
#5. Single Leg Push Off
In this form of a leg workout, a six to twelve-inch tall box is utilized. All you have to do is stand on the ground and put your one foot on the box, with the heel nearby the closest edge. Push your foot off on top of this box in order to get a good amount of height by means of extending through your whole foot or leg. Land using the similar foot on top of the box. Push off again.
#6. Free Weights
These are Olympic-style lifts which promote total body stability and strength, besides the explosiveness required to jump high. You will surely love doing some sets of snatches, squats, and cleans along with a greatly loaded barbell at your workout session. Some perform this exercise with a barbell, but mostly prefer using the dumbbells.
#7. Core Exercises
This is crucial as it transfers force all through your body. Among the core exercises you can try include:
- Knee Ups and Leg Lifts
Although effective at working your muscles for a high jump, knee ups and leg lifts should be done carefully. You will basically need to hang and raise your feet or knees up.
- Plank with a Forward Step Variation
This core exercise greatly works the glutes, core, and hip flexors. Those with wean hips will find it difficult at the start. Simply pull up your legs forward to your shoulders. As you raise and keep your leg up and off of the ground, a certain pull on your glute muscle group will be felt.
- Plank with Leg Raises
It is a classic exercise that ensures everything works together and is on the same wavelength. While making use of the foot’s ball and forearms, flip on over the stomach. Start by raising your whole body off of the ground and holding that same position as you raise each leg individually off of the ground.
Also known as jump training, plyometric is a great way to burn calories and sculpt the leg muscles for a higher jump. It intends to boost explosiveness and muscular power, which makes it one of the most-sought-after workouts of athletes in various sports like soccer, tennis, and basketball. Below are some of the plyometric training you could try.
- Squat Jumps
It blends the cardiovascular jump benefits and the traditional squat strengthening benefits. Beginners are advised to repeat the squat jump process up to ten times and increase the reps as their strength enhances.
- Box Jumps
These are a lower impact plyometric exercise which can be done in a variety of ways. The jump must be carried out with power and speed. A little advice: do not be afraid to challenge more yourself using higher boxes. This will improve your strength and explosiveness quickly.
- Jump Lunges
What makes jump lunges very popular among athletes is that there is an element of balance. In addition, the whole leg musculature (e.g. glutes and hips) are actively involved. Doing it anywhere is just so easy. You can either hold some dumbbells or wear a weighted vest.
- Scissor Jump
Another effective leg workout in our list, the scissor jump helps increase glute muscle strength and adductor with your legs in a stretched point.
- Broad Jump
With broad jump exercise, expect to build true leg strength since you do not get a running start or take an initial step. You merely need to do a deep squat with your glute muscles and quadriceps.
- Box Lateral Shuffle
Helps improve your quickness and agility, hence a must-have leg workout you should not overlook. It also helps shape and tone your glutes and legs. This has something to so with skater jumps, but as have mentioned earlier, gives more emphasis on lateral foot quickness and speed.
There are many other exercises that can help improve your jump, including 3 by 3 leg workouts, scissor jump, and ice skater’s jump. Train yourself using these effective leg workouts and be an instant star player in your team. Though, you are advised not to do these exercises without proper preparation and research. Or else, you’ll be putting your body and health at risk.
These workouts are designed for volleyball, basketball, high jumpers, and someone who are dedicated to increasing their vertical leap. Use them and excel at every game!