Having a good vertical jump is essential in many sports (basketball, soccer, volleyball just to name a few). Below we have recommended effective exercises for you to follow along and watch your vertical grow!
Loosen up the legs before and after
A combination of stretching and trigger point release has been found to be very effective in improving flexibility and assist in building strength
To do trigger point release find a foam roller or tennis ball and gently lie your leg on it slowly roll along your leg until you find a tender spot. Once you find that tender spot stay on there for a good 30 seconds before you move on
2. Bulgarian split squats
This exercise is excellent not only to build up strength, but also will improve your balance while doing it.
To do it, stand a couple paces away from a bench, and place your non-working leg on it. The top of your foot should be on the bench.
Lower yourself until your back knee nearly touches the floor. (see image beside for reference)
Using the heel of your lead foot (one on the floor), push yourself back up into a standing position.
Add in dumbbells once you feel comfortable with this movement
Attempt 3 sets of 8 reps on each leg
Bodybuilding Wizard. (2015, May 23).
Bulgarian Dumbbell Split Squat
Exercise Guide [Image]. Bodybuilding Wizard.
3. Depth jumps
This one aims to work your muscle out to their maximum to condition your body to jump using your maximum power
To do this you first start by stepping off a box, then jumping up immediately after landing on the ground as high as you can
This teaches reaction time and will help your lower body muscles activate when you need to catch air.
Take a second to recover, then step back onto the box, set yourself up, and repeat.
Vertical Jumping. (n.d.). Vertical Jump
training [Image]. Vertical Jumping.
Aim for:
Wk 1- 3xreps 3 sets
Wk 2- 4x reps 3 sets
Wk 3- 5x reps 3 sets
4. Knee to feet jumps
Squat down in a comfortable position with arms behind to help create momentum as you jump up as high as you can, driving your hips forward and bringing your legs and feet towards your chest.
Tighten your core as you land in a squat position with your arms out in front of you. Softening your knees to break the impact of the fall.
Aim to for 8 reps 3 sets of maximal effort
Getstrong. (2017, February 7).
Tuck Jumps [Image]. Getstrong.
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Bodybuilding Wizard. (2015, May 23). Bulgarian Dumbbell Split Squat Exercise Guide [Image]. Bodybuilding Wizard. https://bodybuilding-wizard.com/bulgarian-split-squat/
Getstrong. (2017, February 7). Tuck Jumps [Image]. Getstrong. https://www.getstrong.fit/Fitness/Tuck-Jumps-How-To-Beginner-Plyometrics/Year-2017/Month-2
Vertical Jumping. (n.d.). Vertical Jump training [Image]. Vertical Jumping. https://www.verticaljumping.com/how_to_jump_higher_using_depth_jumps.html