The perfect vertical jump can offer you a good advantage in sports and athletics, especially in sports like basketball short jump, where a good and powerful jump is the difference between a good and bad result. Top sportsmen are naturally considered to be blessed with a superhuman spring, allowing them to jump off to incredible heights without breaking a sweat. This is however not true because to reach such incredible jump heights one needs a lot of practice and exercise. You can also use exercise and training to increase your vertical jumping performance. Most workouts below work on cutting down the reaction time as well as instructing the body on how to jump easily and as quickly as possible. Some depend on strength conditioning, that gives you muscle power for launching off. When combined, they can offer an improvement to your vertical jump.
Key Points To Note Before Embarking On The Best Exercises To Increase Vertical Jump Below
Warming Up. It is vital to warm up the muscles before stretching or even performing any strenuous activity in order to increase blood flow to the muscles.PhasesWorkouts should be broken into phases because as you go on, muscles adapt to the workout intensity making the workout obsolete. Frequency. Have a constant frequency that ensures for proper, regular, and conclusive workouts. Rest Intervals. Consider taking 1-minute rest in between workout sets. Record Your Progress. Always track how much progress you have made after a workout week. It helps keep you motivated.
Best Exercises To Increase Vertical Jump
1). Calf RaisesLet
we face it, having scrawny legs will get you nowhere. Whether you are looking to making the perfect dunk, high jump, or just trying to reach out for something in a high place, calf raises are very crucial. You can increase your lower leg bulk by doing at least 1,000 calf-raises a day. As a testament on the magic of calf raises, Shaquille O’Neal notes that while playing for Louisiana State University, he did 1,000 calf raises per day before bed, which in turn helped his vertical leap to increase by about 12 inches. While 1000 calf raises a fay might sound overwhelming, you can break them down into a manageable scheme of 10 sets by 100 reps, it is totally doable. Amazingly enough, there is no need for equipment.
2). Jumping Over Obstacles
This should be your go-to weekend exercises in order to harness explosive jumping power. Jumping over objects, like park benches, will give you small physical markers to surpass. As you grow the height of your obstacles, so does your vertical jumping power.
3). Bulgarian Split Squats
Bulgarian split squats help build strength on your legs while offering an improvement to your balance. To perform the exercise, position yourself a couple of spaces away from a set bench, place your nonworking leg onto the bench. Only the top part of your foot should step on the bench. Grab a dumbbell on each hand as you stand erect with the chest up. Lower slowly until the back leg’s knee can nearly touch the floor. For an upwards movement, use the heel of the lead foot, one that is on the ground, to push back up to a standing position. That is one rep. Consider performing 4 sets of 7 reps for each leg.
4). Depth Jumps
You can perform a depth jump by stepping off an exercise box, then jumping up back immediately after touching the ground. It helps improve reaction time in addition to assisting the lower-body muscles to activate if you are in need of catching air. Start off by standing on the exercise box that should be about 6-8 inches from the floor. Step off, and as soon as you’re in contact with the floor, lift off as high as possible, reaching the arms overhead. Take seconds to recover, then get back on top of the box to repeat. Adhere to the progression below: Week 1: 4×4 reps Week 2: 5×4 reps Week 3: 6×4 reps
5). High Rep Squats
These bodyweight squats encompass a superb way to train for your vertical jump as the squat stance imitates your lowest crouch position before you perform a vertical jump. Add these to your routine at least twice a week. Increase the number of reps and sets as you progress. When you become tolerant to this regular squats, consider graduating to jump squats for your routine.
6). Knee to Feet Jumps
Most people are less familiar with this plyometric movement. How to perform it: Go down to the knees and sit on the heels. Swing the arms for momentum creation as you very explosively jump up, moving your hips forward as you bring your feet and legs directly underneath your body. Brace the body as you make a landing in a squatting position with the arms out to the front. Descend down to a kneeling position, moving down one knee per time. The movement gives extra lower-body power. When performed with a sport specific regimen, it can improve your vertical jump.
7). Overhead Walking Lunges
The exercise builds strength, speed, and power in the legs in addition to improving the core strength during jump maneuvers.
8). Single Leg Squats
For a perfect jump, one can never escape from the many kinds of squats. The single leg squat can be done anywhere and without any equipment. It concentrates on the hips, hamstrings, gluteus, and calves as it strengthens the core and assists with flexibility.
Conclusion And Statistics
Aside from regular squats, the exercise routine above contains the best exercise to increase vertical jump. They are some of the most conclusive body weight plyometrics one can perform in order to gain assistance in improving the fast twitch muscle-fibers that usually enable a person to jump higher in addition to running faster. When talking about the perfect vertical jumps, plyometrics is always the key. A review on the “Journal For Sports Medicine” studies that conducted tests to ascertain effects of plyometrics on a vertical jump found out that body plyometrics increased vertical jumps up to 8%. Another report showed that plyometrics assisted professional sportsmen and women to increase their vertical jump by up to 23%, improving their agility by 8%, and balance by 5%. The exercises above will also assist in improving the lower body’s explosiveness, strength, and power. This will help you to improve on your vertical jump. As a plus, you will also get in great aerobic and anaerobic shape.