There are no shortcuts for a higher vertical jump. No matter how good a player you might be, to increase your vertical jump you’re going to have to work hard and train often. The rewards derived from increased vertical jump training aren’t just a direct result of your hard work. A good vertical leap has multiple contributing factors, and they all depend on a multitude of small and sometimes not so clear factors. For example, muscle strength, flexibility, and speed all play a large role in achieving a high vertical jump.
Vertical Jump Training – What You Should Really Be Doing Vertical Jump Training is very similar to running any other sport, but there are a few differences. One of the first things to do is to improve your core strength and flexibility. By improving your ability to sustain a strong base, you’ll be able to support your athletic body properly and this allows you to jump much more effectively. By improving your jumping ability, your athlete can run faster, get stronger, and have better overall performance when playing the game.
Core strength and flexibility play a very large role in vertical jump training so you need to focus on these aspects of your training. One particular exercise that I recommend is called the power clean. This exercise trains the rectus abdominus, which is a powerful core muscle. The power clean works the quadriceps, gluteus, hamstring, and back to full strength and will improve your overall strength, power, and explosiveness.
Vertical Jumping and Basketball Jump Training – Vertical Jumping and Basketball are very similar exercises. However, their intensity and rest intervals are very different. Vertical Jumping is usually done in high intensity full speed bursts, while playing basketball is mostly all speed and explosive low intensity exercises. You want to get maximum results out of your vertical jumps and basketball workouts, you need to train and workout your entire body to attain maximum results. In order for this to happen, you need to devote four weeks to working on each area.
Squat – You need to have a very solid foundation to be able to jump higher and perform all of your drills effectively. To achieve this, you’ll want to first perform a series of box jumps with your feet shoulder width apart, then squat. Squat to the floor with your knees bent and feet flat. When you reach the top of your squat, you should be comfortable with a straight spine and legs that are fully extended. Then you simply repeat this process on the bottom leg.
Rowing – For a great way to build up your vertical jump, I recommend using Rowing machines. There are two types of rowing machines available to you; magnetic resistance bands or parallel bars. I highly recommend using the parallel bars because they work a lot more muscles at once. Magnetic resistance bands work more directly with a machine or are used for isolation sets. Either way, both methods build a lot of muscles and strengthen your body overall.
Jumping Jumps – Jumping jacks are probably the most effective exercise that you can do to add in inches to your vertical jumping height. You can either purchase jumping jacks at a local sporting goods store or you can assemble them yourself. There are a number of exercises you can do to add in muscle mass when you are using the jumping jacks to jump higher.
These four exercises are all excellent ways to improve your vertical jumping higher. You can also improve your m.v.p by performing squats, leg presses, lunges, and dead lifts. Keep in mind to also include in your workout diet a high protein diet, plenty of vegetables, and whole grain carbs. If you are serious about improving your vertical jumping higher, then you need to add a few pounds of extra muscle mass and also use the proper exercises.