Maybe you have been browsing online all over the place looking for the best way to exercise to increase vertical jumping. There certainly is quite a massive selection out there to be had, but the main question is just which one will be the best for my jumping exercises?
Well then let’s take down to the best five jumping exercises that I found to work the best to help you do vertical jumps and let you reach new heights when jumping.
1. Lunges
One of the top jumping exercises to work on the muscles in your quads that let you do better in vertical jumps would be lunges. One of the great things about this certain exercise is, you can use weight to take the jump to a higher skill level. Stand one leg forward and one leg back, this is called the split stance. Then you lower your body and bend your knees to enter the lunge-position, keeping both your back knee and front knee within a 90 degree angle. Push back slowly while keeping weight in your heels to enter the starting position. Do not ever lock your knees near the top and never bend your knee down below your toes. The different types are back lunges, side lunges and front lunges. You need to do about 14 reps of this exercise anywhere between two and three times a week.
2. Squats
Squats are one of the top jumping exercises to build those muscles in your legs. You are able to use weights here as well, but you really don’t need to if you don’t want to. Keep your toes facing strait, and then stand with your feet spread out to your hips. Keep your body strait as you bend the knees and start moving your hips towards the floor. Keep everything pointing towards the same direction as you keep bending behind your toes. Never go below 90 degrees. Do this about 14 times per rep and about two to three times a week, but not back to back.
3. Push Ups
You build your shoulders, triceps, chest, abs, and back with push ups which can give you some extra strength for jumping. Balance on your hands and either your toes or knees while facing downward. You body needs to be strait down to your toes with your hands farther out than your shoulders. Never stick your butt in the air and don’t slouch in your middle. Then very slowly you bend both your arms while lowering your body, you stop as soon as your elbows reach a 90 degree angle. At this point breathe out out then raise your self back up. There are various types including the decline, the wall push up, the incline, and for you pain lovers out there, the one armed push up. Like the rest do this two to three times a week slowly adding a rep every time you preform the exercise.
4. Toe Raises
With this exercise you will be working your calve muscles giving you an extra springy boost in your vertical jump. First you hang your heels off of a ledge and raise up to your tippy toes. It’s usually preferred to do this on the bottom step of some stairs. After that lower yourself as far as possible then lift yourself back up. You need to keep at this for about ten to twenty times then you can start using weights.
5. Step Ups
Much like how toe raises work, this exercise will work the leg muscle focusing on your quads. You simply put a flat foot up on a bench after stepping in front of one, then after that you simply step up on the bench. Then with your other leg you step back down.
These five steps encompass the foundation for any jumping training you do for your vertical jump. Everyone of these jumping exercises holds the purpose of helping your strength and fitness for every muscle that is important to taking your vertical jump to the next stage.
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Christian
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