How Can I Improve My Vertical Jump?

Photo credit from muscleandfitness.com/: BUILD POWERFUL LEGS AND INCREASE YOUR VERTICAL

You might be wondering what  could be the best ways to train to improve your power and jumping ability with explosive movements?

We've got you covered! The following exercises and workout tips are the answer for your question. It also helps to improve lower body explosiveness, power, and strength, which will enable you to improve your vertical leap. As a bonus, you'll get in great anaerobic and aerobic shape.

Here's the Deal:

JUMP EXERCISE:

Photo credit from vertjumpreviews.com/: WORKOUTS TO INCREASE VERTICAL JUMP

Jumping is the very basic exercise that may help your vertical leap increase. There are some jumping exercises you can perform.

1. JUMP! Sometimes you just have to jump, jump, jump. For this exercise, You can generally go to a wall and leap as high as you can 10 times. This once-per-week exercise is about practicing the vertical leap to get a feeling for the movement itself.
2. JUMP ROPE! The jump rope is an incredibly effective, versatile workout tool, It really helps to build explosive power. Consider it a functional cardio exercise and aim for 30 minutes, 4-5 days per week.
3. JUMP OVER AN OBSTACLE! Jumping over an object, like a playground bench or box, will provide you with a physical marker to surpass. Go all out with this move and channel your inner pogo stick, the higher, the better. Aim for 10 jumps in 10 minutes; attempt a new jump every minute on the minute.
4. HURDLES!  Similar to building explosive power by jumping over a stationary object, hurdles allow you to practice your leap. Space eight flights of hurdles two feet from each other and aim to jump over each like a pogo stick basically, as high as you can. Repeat this for 10 repetitions: one flight of eight hurdles equals one repetition. Do this twice per week.

SQUAT EXERCISE:

Photo credit from: t-nation.com/: 19 Squat & Deadlift Variations

Squats are considered a vital exercise for increasing the strength and size of the legs and buttocks, as well as developing core strength. It also one workout tips that could help to develop your vertical leap. The squat has a number of variants, some of which can be combined:

1. JUMP SQUAT! This power movement exercise is vital to improving your vertical jump as it improves your explosiveness and strength in your lower body and core.
2. SQUAT TO RAISE ARMPIT!  We love these exercises, as they are relatively simple to master, but gives you a great way to train explosive movement. So instead of taking months to master a clean or snatch movement, you can start on simpler versions especially if you’re less-skilled in Olympic lifting, with more speed and explosive potential. This exercise develops strength in the shoulders while also targeting the jump based motion of the hips.
3. SQUAT! Whether you are back squatting with the bar, or doing body weight squats, this exercise is an essential part of a vertical jump program. This exercise will build strength in the legs and core, which are key in the landing phases of any plyometric program.
4. LIGHTWEIGHT, HIGH-REP SQUATS! Bodyweight squats are a great way to practice your vertical jump because your squat stance mimics the lowest crouch position of your vertical jump. Incorporate these into your routine twice every week, increasing the number or sets and reps as you improve.

CALF RAISES:

Photo credit from noexcuseshealth.wordpress.com/: Leg Exercise – Calf Raises

Calf raises are essential whether when you're looking to dunk, high-jump, or just leave the ground with an extra bit of oomph. Most athletes do a 1,000 calf raises before bed, and their vertical leap increased by 12 inches. While it might sound like an overwhelming number of calf raises, when broken into a more manageable scheme like 10 sets of 100 reps, it's totally doable. Best of all, there's no need to add weight and no equipment is involved. This is a great, do-anywhere exercise.

SOURCES:

bodybuilding.com/: ASK THE RIPPED DUDE: HOW CAN I IMPROVE MY VERTICAL JUMP?

breakthroughbasketball.com/: 5 Explosive Exercises For Your Vertical Jump