Exercises to Increase Vertical Jump
Want to increase vertical jump and be able to jump higher? Then you need to participate in an explosive exercise routine the help you develop you jump muscles. How to Increase Vertical JumpStrength training is a big part of developing muscles. But, if you do not train in an explosive way, you are not training your body for explosive movements. Your muscles perform what is called an all or nothing action. Basically, your body either uses the muscle fibers that make up a muscle or not. So you have to train in a way that makes your body employ ALL of the muscle fibers. If you workout using light weights, or at low/medium intensity, your body may only use 50% of your muscle fibers to get the job done. We don't want that. We want to use all the muscle fibers. So let's do that by using the following six exercises. Explosive Exercises To Increase Vertical JumpSome of these exercises require that you have ankle weights. There are some good sets out there that go up to 10 pounds and allow you to remove the weight 1 lb at a time. I would recommend those. Start off with a good stretch. You are going to be working your muscle at high intensity. We do not want any sprains or pulls to delay our progress. So stretch good and start out with 5-10 minutes of jump rope to warm up.
No Arm Hops
The no arm hop requires that you put your hands on top of your head. You then jump up bringing your knees to your chest, and then exploding them back down to the floor. Push yourself to do as may of these in a row as possible aiming for a minimum of 10 hops. Explosive Calve Raises
Calves are an important muscle to work if you want to increase vertical jump. Grab a heavy weight that keeps you at under 10 reps for each of these exercises. There are three positions we are going to work. Toes pointed inwardToes pointing forwardToes pointing outwardsWith your weight held to your sides, explode up on you toes as high as you can and then come back back down. Try doing 2-3 explosive sets for each. Then perform a set where you do each exercise slowly. Finally, try performing a couple of strips sets, where lower your weight, but work your muscle until failure. Still never going above 10 reps.
Box Jumps
Basically, you want to start on something, a box or platform, almost waist high and jump on it without using your hands. Jump with both feet together. Do not jump up with one foot and have the other trailing behind.
If you can't do that, find a height you can successfully jump on. Once you get the hang of that, try adding some ankle weights. If you are able to perform the jump with a few extra pounds of weight, move up to a higher level. This is how we progressively increase vertical jump. I try to progress a little every time I go out. Even if I can't stick the landing yet, I'll try at least to get both my feet up on the edge. I usually go outside and find concrete walls to jump on. Praying Jump Squats
Another explosive jump move, this requires you to squats down with the palm of your hands together in a praying position. You will then explode up as high as your can reaching your hand up. Return to your prayer squat on the way back down. Try doing as many as you can, aiming for a minimum of 10. Hip Flexions
With your ankle weights on, sit on a table and lean back slightly. Kepping your foot flexed, bend you knee and explode your leg up bringing your knee to your chest. Try doing 20-30 reps on each leg and doing 2-3 sets. This is a very effective exercise to increase vertical jump. Foot Raises
With you ankle weight wrapped around your foot, sit on a table and let your feet hand. Using only your ankle, lift your foot up. Repeat for 20 reps. Try 2-3 sets. Practice Practice Practice There you have it. Some of the most effective exercises to increase your vertical jump. Do not do these every day. You should never work any muscle group every day, especially at the intensity of these exercises. Try performing this routine 3-4 times a week. Always aim for progress. Push yourself each day to try and get another 1/2 inch. You may not get it, but if you do, then the next time you train you can work on getting another 1/2 inch or inch. After a couple weeks of training, I really started to see a difference in the height I was able to jump on in the Box Jump Exercises. Use that to measure your progress. Work hard and you will see results. I guarantee it. Return Home from Increase Vertical Jump
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