A good vertical jump can give you tremendous advantages in athletic sports, especially in basketball and volleyball, where strong and powerful jumps can help you score and maybe can make your team win the game. Previously I forgot to introduce myself, my name is Alan from jumphighersite.org and today I’m gonna share with you 5 Workouts to Increase Vertical Jump.
I believe all of you guys who read this article want to have a high jump. By having high vertical jump, you can score with awesome way, like if you do basketball, you can do the awesome dunk and if you do volleyball, you can do unexpected smash.
If you want to know best exercises for dunk, you can read this article: How to Increase Vertical Jump to Dunk
So I think the vertical jump is very important so there is why I wrote this article. I hope you understand and enjoy it.
Some athletes naturally have super springs that seem to be on their pace, allowing them to reach extraordinary heights with ease. But even if you are not one of those lucky ones, you can still practice and practice to improve the performance of your own jumps.
Some of these exercises rely on reducing your reaction time and teaching your body how to jump as fast as possible. Others rely on strength training, which gives you the muscle power to launch yourself higher. Everything is combined to help you improve your vertical jump, on and off the basketball court
Workouts to Increase Vertical Jump
#1. Depth Jumps
A depth jumps is a common technique for improving vertical jump performance. This exercise, done by jumping from the box around the boundary of your vertical jump, then immediately jump again once your feet touch the ground, this will train your body to maintain and use the elastic energy to push yourself quickly and with power.
To perform a proper depth jump, stand on a solid surface with a height between 1 and 2 feet. Step off with one foot, land with knees bent slightly and jump back immediately. Do 1 or 2 sets of 5 to 8 reps, depending on your strength and experience.
This exercise can be modified by adding recurring hurdles or jumps, or by increasing the height of the box.
#2. Jump Squats
Jump Squats use your weight for endurance workouts and to build muscle memory to launch your body from a bent position. They can also be used as strength training exercises with weight gain, which will train your legs to become stronger.
Do regular Squats with the right techniques, including keeping the knee above your toes and back straight. Once you are low on the ground, jump as high as possible. Repeat 5 or 6 reps more than 1 or 2 sets.
The effect of the exercise is similar to what you experience with vertical shock workouts. Jump Squats should help you develop the critical technique of explosive movement, which combines strength and speed to unleash forces at a very strong level.
If you want to know more about leg exercise, you can read this article: 7 Leg Exercises to Increase Your Vertical Jump
#3. Hip Flexor Stretch
The part of success at Vertical Jump is based on the ability to stretch out the legs quickly. The best way to strengthen and practice it is by doing Leg Stretches and Hip Stretches. The Hip Flexor Stretch, in particular, helps lift the knee and relax the muscles, so tightness does not prevent you from reaching your maximum height.
To perform Hip Flexor Pulse Stretch, lunge with your knee behind directly under your hips. Push your pelvis forward until you feel the stretch where your pelvis meets your femur, then hold for two seconds. Repeat 10 times.
If you want to know, how to do it, I highly recommend you to read this article: 4 Hip Flexor Stretchest to Relieve Tight Hips
#4. Deadlift Trap Bar
This power exercise is technically easier to learn and do right than Squat, and it can help build the strength needed for a good jump. This is similar to Vertical Jump biomechanics, and the centered weight allows you to stay upright.
To do the Deadlift Trap Bar, stand in the middle of the trap bar and grasp both handles. Keep your back straight, bring the bar up into a clean movement. Repeat five times, increase your weight as you practice.
Keep in mind, there are many people who make mistakes when they do it, so you have to watch the video below from Buff Dudes. He explained 5 Most Common Deadlift Mistakes, so you have to watch this now.
#5. Bulgarian Split Squats
Split Bulgarian Squat allows you to practice strength and balance simultaneously, which is essential to launch yourself safely into the air. Exercise can be done with weight, or you can use your body weight for resistance.
Stand in front of the bench with one foot above it. Hold the dumbbells in both hands and down until the knees almost touch the floor. Push yourself back to a standing position.
Repeat 6 to 8 reps more than 2 to 3 sets for both legs. If you want to do Bulgarian Split Squats Properly, you can watch a video below…
Your jump is a powerful weapon in the field. Practice and train it by developing your strength, speed and ability to combine both with explosive force. That’s all, I hope this article Workouts to Increase Vertical Jump gives you many benefits, and if it’s benefit for you, don’t hesitate to share with the other. Thank you.