Jumping higher is a vital skill for many athletes in many sports, but especially in basketball, volleyball, and any jumping-based athletics. Vertical jump exercises are an essential part of your training regimen if you want to improve vertical jump distance because you need to recruit all the right muscles in your legs to maximize your potential.
Jumping is an explosive action that must lift your entire body weight off the ground and launch it into the air against our enemy… gravity! So to train for this action you must be training two things Fortress Y Can.
Strength is generally defined as how much you can lift or how much force you can apply with maximum effort. Having good leg strength across all muscle groups is essential to increasing your vertical jump. Some exercises to do it are the following:
- Squats – These are a fantastic exercise only if you perform them correctly and you don’t cheat or you lose all the benefits. The benefit to a wide range of muscle groups and the ability to carry some weight as you improve can really push your leg muscles into better condition.
- Step Ups – A simple exercise that you can do with any raised piece of furniture, box, or even a good-sized rock. By stepping on this apparatus while keeping your back straight and standing tall, you can build strength in your legs that will help you jump higher.
Power is generally defined as how quickly you can apply your force to a particular effort. This is of paramount importance when jumping because you have to recruit all of your strength into a single action at the same time. Some very strong athletes do not have good explosive power and therefore do not reach their jumping potential. However, you must have the strength to apply your power, so both parties are important. Some power exercises to incorporate into your jumping program are as follows.
- Plyometrics: This is a form of exercise where you practice jumping, jumping, and jumping exercises at high speed and high intensity. Go 100% on these for as long as you can for best results. You can design your own exercises, but the simplest method is to simply jump vertically as fast as you can to train your explosive power.
- Weighted Jumps – By incorporating weights, you can use a variation of plyometric exercises to increase your vertical jump called box jumps. By holding a few weights and repeatedly jumping from the ground to an elevated position, you can add some extra difficulty while increasing your power. Again, go with quick sets of these, it’s an explosive exercise, not a slow one!