So you want to learn some good vertical jumping exercises? There are several out there. Here are some fundamental ones that are an excellent point to start your training. Make certain that you follow the movements correctly. Many people perform the correct exercises, but they don’t do them correctly. Begin with the exercises we outline below and you will have a good foundation for improving you vertical leap.
You may assume the only muscles you need to work on throughout your vertical jumping workouts are your leg muscles, but that’s not the case. The muscles in the back and waist are also very vital. The erector muscles are the strongest muscles in the back and take on the most work. Your plan should include exercises for the back and waist areas as well. Which brings us to our opening exercise.
Dead Lifts
A good exercise to start with is the dead lift. To start the exercise, grab the barbell, bend your knees, and arch your back. Come to an upright position while holding the bar. Slowly return the barbell back to the initial position on the floor. The first 3 sets of 6-8 reps should be done quickly but steadily to avoid injury. Take a brief rest after these first 3 sets. Perform one extra set taking your time and being more intentional.
Leg Presses
Another good exercise is leg presses. Pick a weight on the leg press machine that is near the upper end of your range, but not the most you can lift. Set your feet about shoulder width apart. Bring the plate down slowly until your knees bend to your chest, and then rapidly push it away. It’s not about the slow and steady here. Jumping is an explosive move, so you need to do this exercise in an explosive manner. Do 5 sets of 6 reps. Take a brief break between each set.
Medicine Ball
For our last exercise we will utilize a medicine ball instead of a basketball. Pretending that you are doing a dunk, grasp the medicine ball and leap up as high as you can. Make certain to stretch your reach and try to get the ball as high as you can. Doing this exercise will develop all the muscles that you will use when you really are able to dunk. As with the leg presses, make certain to be explosive when you perform this exercise.
While these are just three exercises, they can be a good start to increasing your vertical leap. Mix these with additional jumping exercises. Make certain you do them properly, though.
Tags: how to jump higher, improve vertical jump, increase vertical jump, jumping exercises