So you want to learn a few good vertical jumping exercises? Since there are many, we’ll help you narrow the list a little. There are a few in particular that can enhance your capacity to jump higher. Ensure that you follow the exercises correctly. Many people perform the correct exercises, but they don’t do them correctly. Add these three exercises to your vertical training and you will be well on your way to adding major inches to your vertical.
Many people mistakenly suppose that it is only the leg muscles that need to be developed to increase your vertical leap. 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 include exercises for the back and waist areas as well. Which brings us to our initial exercise.
Dead Lifts
Dead lifts are great. To begin the exercise, grab the barbell, bend your knees, and arch your back. Come to an upright position while holding the bar. Gradually return the barbell back to the starting position on the floor. The first 3 sets of 6-8 reps should be done quickly but steadily to avoid injury. Take a rest. Perform one additional set taking your time and being more intentional.
Leg Presses
One more good exercise is leg presses. Choose a weight on the leg press machine that is near the higher end of your range, but not the highest you can lift. Put your feet about shoulder breadth apart. Bring the plate down slowly until your knees bend to your chest, and then quickly push it away. It’s not about the slow and steady here. Your muscles function 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 brief break between each set.
Medicine Ball
Finally, utilize a heavy medicine ball in place of a basketball. Make believe you are going to slam dunk, but don’t actually throw the ball! Exaggerate the actions and reach for the rim. This will help strengthen all the muscles you will be using when you slam dunk for real. Doing this exercise as hard as you can will have a big influence on your vertical jump.
These three exercises are only three of several that can help enhance your vertical leap and learn how to jump higher. Start with these and as soon as you can do them well, you can progress to other exercises. Make certain you do them correctly, though.
Tags: how to jump higher, improve vertical jump, increase vertical jump, jumping exercises