Exercises to increase vertical jump

Exercises to increase vertical jump

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To increase your vertical jump, incorporate specific exercises into your training that build strength and explosive power. These exercises typically fall into the categories of strength training and plyometrics. Here's a breakdown of effective exercises:

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Strength Training Exercises

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1. Squats (Goblet, Front, Back): These are great for getting stronger and should be performed with proper technique.
2. RDL (Romanian Dead Lift)/Back Extension: RDLs help strengthen and engage your posterior chain muscles.
3. Seated Calf Raise: Calf raises strengthen the lower leg and promote a proper range of motion and control as you jump.
4. Hang Clean: These work on your posterior chain power and coordination. Research supports using hang cleans in programs designed to increase vertical leap.

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Plyometric and Jump Training Exercises

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1. Snap Downs: This exercise helps your body learn to properly load and prepare to jump. It also helps you do this with velocity, which is important for increasing your leaping ability.
2. Seated Box Jumps: Jumping is about being explosive, and this is one of the best exercises for teaching your body to become more explosive.
3. Vertical Medicine Ball Throws: Using a medicine ball and doing vertical tosses force your body to generate maximum power with your lower body using a small external load.
4. Hop to Box Jump: These exercises should be incorporated into any workout program designed to make you more athletic and jump higher.
5. Squat Jumps: Start in a squat position, then explosively jump upward, bringing your knees toward your torso. Land softly and repeat for several repetitions.
6. Forward Linear Jumps: These target your core, hips, and thighs, allowing you to practice jumping forward as well as upward.
7. Single-Leg Deadlifts with Jump: This advanced exercise builds stability as you explosively jump up using one leg at a time.
8. ½ Kneel to Single-Leg Hop: This improves single-leg balance and coordination while strengthening all the muscles required to extend the legs and jump.
9. Drop Squats with Posterior Arm Throws: This works on reactive landing. Throwing the arms behind aids in driving your hips down, as well as prepares you to be able to propel your hands in the air as you jump.
10. Broad Jump to High Jump: Focus on how well you can transition from jumping horizontally, planting the feet, and exploding upward.

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When performing jump exercises, consider the ankle rocker pop to improve your jump. Stand on a jump pad and go into an ankle rocker position, allowing the ankles to bend forward while keeping your torso vertical; then, jump from that position. Also, remember that upper-body work, especially the arm swing, contributes to vertical jump performance, so include medicine ball throws that develop the jumping motion.

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Read: Vertical jump training program