So you want to know some good vertical jumping exercises? There are several out there. These will give you a good basis to start from. You need to make sure that you follow them exactly. Many people perform the correct exercises, but they don’t do them correctly. Begin with the exercises we outline below and you will possess a good foundation for improving you vertical leap.
Whereas most people may think that just the leg muscles need improvement to help you jump higher, this is not accurate. The muscles in the back and waist are also especially important. The erector muscles are the strongest muscles in the back and take on the most work. Your plan should consist of exercises for the back and waist areas as well. So let’s get started with our first exercise.
Dead Lifts
Dead lifts are great. To start the exercise, grasp the barbell, bend your knees, and arch your back. Come to an standing position while holding the bar. Slowly return the barbell back to the starting position on the ground. The first 3 sets of 6-8 reps should be done swiftly but steadily to avoid injury. Take a brief rest after these first 3 sets. Then do the next set, but this time take your time and sense the full range of your muscles.
Leg Presses
An additional high-quality exercise is leg presses. Select a weight on the leg press machine that is toward the higher end of your range, but not the highest you can lift. Set your feet high and away from you. Permit the weight to come down as far as you can and then, pretending like you are jumping, push the weight back up quickly. You don’t leap in slow motion, so you don’t want to train in slow motion. Jumping is an explosive move, so you need to do this exercise in an explosive manner. Do 5 sets of 6 reps. Take a short break between each set.
Medicine Ball
For our very last exercise we will use a medicine ball instead of a basketball. Acting as if you are trying to dunk the ball, jump with the medicine ball in the direction of the rim. Make certain to extend your reach and try to get the ball as high as you are able to. Doing this exercise will improve all the muscles that you will use when you in fact are able to dunk. Doing this exercise as hard as you can will have a big influence on your vertical jump.
While these are simply three exercises, they can be a good start to increasing your vertical jump. Start with these and when you can do them well, you can proceed to additional exercises. Keep in mind that correct form is just as important as the weight and the quantity of reps.
Tags: how to jump higher, improve vertical jump, increase vertical jump, jumping exercises