Are you looking for some basic movements to develop your vertical leap? There are many to choose from. Here are some basic ones that are an excellent place to begin your training. You must make sure that you follow them exactly. Numerous people perform the right exercises, but they don’t do them correctly. Start with the exercises we outline below and you will possess a good groundwork for improving you vertical jump.
Many people wrongly believe that it is only the leg muscles that need to be developed to increase your vertical jump. The muscles in the back and waist are also very vital. The erector muscles are the strongest muscles in the back and take on the most work. Your program should consist of exercises for the back and waist areas as well. Which brings us to our opening exercise.
Dead Lifts
A first-rate exercise to begin with is the dead lift. To begin the exercise, grab the barbell, bend your knees, and arch your back. Bring the barbell up until you are standing upright with the barbell hanging across your thighs. Gradually lower the weight back down. Execute three sets of 6-8 repetitions. To avoid injury, do not yank the bar, but perform the exercise quickly and steadily. Take a brief rest after these first 3 sets. Complete one additional set taking your time and being more intentional.
Leg Presses
A second exercise that can help develop your vertical leap is leg presses. Choose a weight on the leg press machine that is near the higher end of your range, but not the highest you can lift. Place your feet high and away from you. Lower the weight until your thighs nearly contact your chest. Then thrust the weight back up in an explosive manner. It’s not about the slow and steady here. You need to practice the explosive move to get the most out of the muscles you will use when jumping. Do 5 sets of 6 reps. Take a brief break between each set.
Medicine Ball
For our very last exercise we will utilize a medicine ball instead of a basketball. Acting like you are trying to dunk the ball, leap with the medicine ball toward the rim. Make sure to extend your reach and try to get the ball as high as you are able to. Practicing this exercise helps all the muscles necessary for this movement to become strong. Doing this exercise as hard as you can will have a big impact on your vertical leap.
While these are just three exercises, they can be a good beginning to increasing your vertical jump. Mix these with additional jumping exercises. Keep in mind that correct form is just as essential as the weight and the quantity of reps.
Tags: how to jump higher, improve vertical jump, increase vertical jump, jumping exercises