Have been browsing the internet to get some effective tips and ideas on how to make slam dunks easy, clear the boards more often, and make winning moves? Good for you, this article could be your best companion! Aim to be the next superstar in the court with these 5 best workouts that guarantee to increase your vertical jump!
Jumping higher is one of the most impressive deeds in any sports, like volleyball and basketball. It also indicates explosive ability and athletic prowess in general. Becoming a better jumper can improve your rebounding, help you do awesome dunks, and can make you a better blocker. So, don’t allow anything to prevent you from learning how to improve your vertical jump.
Use these 5 workouts for a more effective result.
Considered as one of the best workouts for improving the power and speed in the legs. It exercises the calves, quadriceps, and hams. Many recommend keeping the squat workout intense with heavier weights and lower repetition. This is because your body is placed in a high pressure and force your muscles to develop bigger.
Many different types of squats can be applied in your conditioning and strength program to help improve your vertical. For instance, you can use the front squats for enhancing your maximal strength. The weighted back squats are a great option as they highlight your muscular technique and endurance. On the other hand, single leg squats improve lower-body strength together with general coordination and balance. The result? An increased vertical jump!
Deep squats are specifically ideal for athletes who want to improve their performance to the higher level. Here, we are talking about deep front and back squats and other forms of deep squats.
Plyometrics are no doubt a proven form of workout that helps in improving the power, speed, distance, and height of the jump. Some type of plyometric exercises is actually essential in sports that include explosive power generation, quick response times, as well as sudden direction changes which include acceleration and deceleration.
It involves advanced squat workouts intended to increase explosive strength and power. The plyometric’s goal is to develop supreme power and force in a small time as possible. Such exercises that plyometric covers are:
- Depth jumps
- Split jumps
- Bouncing pushups or clapping pushups
- Knee tuck jumps
- Single/double box jumps
- Single leg hops
- Med ball side throws
- Med ball slams
- Jumping (calf jumps, jump squats, and broad jumps)
All of these exercises necessitate explosive, quick application and training the nervous system and muscles in order to create more power and higher velocity. You can also try other variations of plyometric training such as front box jump, lateral box jump, weighted lateral jumps, skater jumps, dot drill, scissor jumps, and barbell squat jumps.
The deadlifts are another popularly used workout. They target the hams and lower back. By purely performing some heavy training using this lift is enough to add impressive inches to your leap. Recent studies showed that deadlifts are indeed effective in increasing the vertical, as long as done effectively.
One can do a deadlift in a variety of ways. The trap bar version is commonly used by many due to its effectiveness and simplicity. The stiff or straight varieties are other variations, like the snatch grip, sumo grip, and Romanian deadlift. The straight legged deadlift tends to isolate that hams further as well as includes less knee bend movement.
With a bit similarity to regular deadlift, the sumo is done by gripping the bar with the hands placed between the knees. This type of deadlift exercise concentrates more on the legs instead of the lower back, making it ideal for some.
#4. Depth Jumps
Another important workout the depth jumps. It helps to increase the explosiveness and speed, besides a great exercise for training the central nervous system to react quickly. It is merely a jump done after you drop off to the ground of a box or platform. The jump must be quick and immediate.
Although, depth jumps is said to be extremely hard on the CNS or central nervous system. Hence, you need to have enough rest between sets, at least two to three minutes so that you can get the most out of this training.
Another drawback, it is only great for advanced athletes who gained experience in the weight room. The move associated with depth jumps puts a lot of stress on the joints and muscles. Potential injury might occur if you don’t have proper landing techniques or lack enough strength. A good workout routine for increasing vertical height, though.
#5. Slam Dunk
We will not ignore the slam dunk training as it is one of the proven effective training methods for increasing vertical over the years. If you’re one of those who focus only on plyometrics and strength and stop doing dunks, then you’re doing it the wrong way.
Experts recommend working on your practice dunking. It will make a huge difference in your vertical jumping abilities. There are various advantages of doing it, the first one is challenging your jump mechanism and mental re-framing. Hitching of your competitive energies and psychological easiness of adaptation and training are also achieved.
So, those in the dunking crowd should never ever overlook what slam dunk training could do. There are lots of gains from it. Nevertheless, make your training more fresh, fun, and competitive because doing so would result in more explosive athleticism and bigger leaps.
Whether your main reason for increasing your vertical leap is to block the shots of opponents, spike the volleyball, shoot at a high level, or dunk a basketball, it is extremely crucial to train properly. Make sure to include the right workout principals and nutritional diet programs to achieve better results.
To sum it up, combining squats, plyometric, depth jumps, deadlifts, and slam dunk training is how to increase your vertical in just some months or even weeks. Keep it intense and short as possible.
Don’t wait any longer – try these 5 exercises and make a move!