Are you looking for some fundamental exercises to advance your vertical jump? Since there are several, we’ll help you narrow down the list a little. These will offer you a good basis to start from. Make sure that you follow the movements properly. Numerous people perform the correct exercises, but they don’t do them correctly. Start with the exercises we outline below and you will possess a good groundwork for improving you vertical leap.
Though most people may believe that just the leg muscles need improvement to help you jump higher, this is not true. Your lower back and erector muscles need to be strong as well. The erector muscles are the strongest muscles in the back and take on the most work. Vertical jumping exercises should include working on this area. So let’s get started with our first exercise.
Dead Lifts
Dead lifts are great. To begin the exercise, clench the barbell, bend your knees, and arch your back. Bring the barbell up until you are standing erect with the barbell hanging across your thighs. Gradually lower the weight back down. The first 3 sets of 6-8 reps should be done swiftly but steadily to avoid injury. Take a brief rest after these first 3 sets. Then do the next set, but this time take your time and feel the full range of your muscles.
Leg Presses
A second exercise that can help improve your vertical leap is leg presses. Set the weight on the machine to a weight suitable for you. Spread your feet away from each other. 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. Do 5 sets of 6 reps. Take a brief break between each set.
Medicine Ball
Finally, utilize a heavy medicine ball in place of a basketball. Pretending that you are doing a dunk, hold the medicine ball and jump up as high as you can. Make sure to extend your reach and try to get the ball as high as you can. Doing this exercise will improve all the muscles that you will use when you really are able to dunk. Doing this exercise as hard as you can will have a big influence on your vertical jump.
While these are simply three exercises, they can be a good beginning to increasing your vertical jump. Start with these and as soon as you can do them well, you can proceed to new exercises. Make certain you do them properly, though.
Tags: how to jump higher, improve vertical jump, increase vertical jump, jumping exercises