Are you looking for some basic movements to develop your vertical leap? Since there are many, we’ll help you reduce the list a little. There are a few in particular that can improve your ability and help you learn how to jump higher. These will give you a good basis to start from. You must ensure that you follow them closely. You can perform the right exercises, but if you don’t do them correctly, you won’t get the results you desire. Add these three exercises to your vertical training and you will be well on your way to adding major inches to your vertical.
You may think the only muscles you need to work on during your vertical jumping workouts are your leg muscles, but that’s not the case. The muscles in the back and waist are also especially vital. The erector muscles are the strongest muscles in the back and take on the most work. Vertical jumping exercises should include working on this area. Which brings us to our first exercise.
Dead Lifts
A good exercise to begin with is the dead lift. Remembering to strive to keep you back as upright as possible, bend your knees and reach down and grab the barbell. Bring the barbell up until you are standing upright with the barbell hanging across your thighs. Slowly lower the weight back down. The first 3 sets of 6-8 reps should be done quickly but steadily to avoid injury. {Take a rest.|Take a brief rest after these first 3 sets.} Execute one more set taking your time and being more deliberate.
Leg Presses
A second exercise that can help develop your vertical leap is leg presses. Set the weight on the machine to a weight suitable for you. Place your feet about shoulder width apart. Lower the weight until your thighs nearly touch your chest. Then shove the weight back up in an explosive manner. You don’t leap in slow motion, so you don’t want to exercise in slow motion. Your muscles act explosively when you are jumping, so you have to train them that way in your exercises as well. Repeat this exercise six times – and execute five sets. Take a short break between each set.
Medicine Ball
For our final exercise we will utilize a medicine ball instead of a basketball. Acting as if you are trying to dunk the ball, leap with the medicine ball in the direction of the rim. Make certain to stretch your reach and try to get the ball as high as you can. Doing this exercise will enhance all the muscles that you will use when you in reality are able to dunk. Doing this exercise as hard as you can will have a big effect on your vertical leap.
These three exercises are simply three of many that can help enhance your vertical jump. Combine these with additional jumping exercises. Make certain you do them correctly, though.
