How to Increase Vertical Jump

Having an excellent vertical jump does not require having the genes of a basketball superstar, state-of-the-art designed footwear, or perhaps even years of training. With the simple tips we will provide, you can increase vertical jump and out-rebound your basketball opponents in just a few weeks. Your vertical jump is a vital asset for the player to possess. It can increase your team's motivation, enthusiasm, and confidence.

 

Activities Designed to Increase Vertical Jump

 

How to jump Higher


The first thing you need to do is measure your initial vertical jump. You won't notice the improvement in your vertical jump if you do measure it. It would be best to ask your friend to help you estimate your jump.

 

Depth Jumps

 How to jump Higher

A depth jump can be executed by stepping off the box and then jumping as high as you can the moment your feet touch the surface. This drill will teach your lower body to activate when your body needs to catch air. You may start by finding a box about 6-8 inches above the ground. Stand on top of the box and step off. Immediately jump your highest possible jump as soon as your feet land on the floor. Allow your body to land in an athletic posture. Take some time to recover, then repeat the process. Try to complete at least three reps during your initial try and gradually increase it as the week passes. Doing this activity consistently will increase vertical jump.

 

Bulgarian Split Squat

 

Your legs would be the driving force of your vertical jump; unfortunately, not many train their legs that much.   By Doing Bulgarian Split Squat, you will be able to boost the strength of your leg and improve balance. Doing this practice is just simple. First, stand a few steps away from the bench and place your other leg on the bench. The edge of the foot should rest on the surface. Take the dumbbell in each of your hands and try to stand straight. Slowly descend until such time that your knee will almost touch the floor. Using the foot's heel that is on the floor, push yourself upward and back to your original position. Try it for at least eight reps, and just like the depth jumps, gradually add reps to increase vertical jump.

 

Untie the Muscle Knots

 How to jump Higher

Muscle knots, also referred to as trigger points, are found in the different parts of the body. It limits the length of the tissue and makes them weak. To help you get rid of these muscle knots, you may use a foam roller that will stretch your muscle. Use it in your calves, hip, outer thigh, and quads.

 

That's about it; it is as simple as these three exercises. Some players will increase vertical jump by following these steps. Do not hesitate to try these practices if you want to improve your jump. You can also follow the training methods we will mention below.


Vertical Jump Training that Works

 

In this article, we will try to answer one of every athlete's most common concerns: improving their vertical jump. The solution may vary from person to person since different athletes have different needs. Their vertical jump training will depend highly on how they jump off the surface. To make this training efficient, the program needs to address the unique traits of the athletes. Whether you want to improve your jump serve, soccer header, volleyball spike, create a badminton jump smash, or basketball rebound, having a good vertical leap is critical to every athlete.

 

Effective Vertical Jump Training

 How to jump Higher

When performing any training, the first thing you need to do is warm up. Make sure that it will not just be a random stretching. Perform consistent moderate powerful movements like jumping jacks and knee-high skipping.

 

Box Jump

 

This practice is a variation of the depth jumps we mentioned above. Stand in front of the box (make sure it is stable). You may also use a bench or bleacher as an alternative; just make sure it is knee-high. Jump on top of the box, landing both of your feet, and immediately jump off. Keep on practicing this vertical jump training for about 30 seconds. Try to increase the platform's height as you notice an improvement in your performance. Make sure that someone is standing next to you to support you should you fall backward.

 

1-2-3 JUMP
 How to Increase Vertical Jump

This type of vertical jump training is usually performed outdoors. It can also be executed indoors but make sure that there is enough running area. You will basically take two running or wide walking steps and immediately jump vertically on the third step. Try to do this six times, return to the same spot, and start with the other foot.

 

Jump Squat

 

Cross your arms in front. Put both of your feet apart (preferably the same width as your shoulder). Descend by bending the knees, and your buttocks should move outwards. Maintain the straight position of your back; your head should be straight and the knees over your toes; when you reach the sitting position, jump vertically at once. Do this vertical jump training at least six times.

 

Broad Jumps

 How to Increase Vertical Jump

Another practical vertical jump training that is also a renowned Olympic exercise would be the broad jumps. It is pretty similar to a long jump, where you start in a squatting position and jump as long as you can into the sand. You may perform this on any flat surface. Try to measure your improvement at least once a week and practice this at least six times daily.

 

After you are done with your vertical jump training, make sure to end it with static stretching. You can perform simple lunges for about 20-30 seconds. It is as essential as your dynamic warm-up.

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