increase vertical jump

Top 10 Drills to Increase Vertical Jump

You landed on this page because you’re probably searching for possible ways to increase your vertical jump. Congratulations because you are in the right place. Yes! You can do better with your vertical jump. You can increase vertical jump by engaging in a few drills. Engaging in these drills will make you stand out when it matters most on the field of play.

Vertical jumps can make you become the center of attraction as an athlete, especially when playing football or basketball. But Increasing your vertical jump requires the heavy involvement of your leg muscles.

Also, squatting and deadlifting will help to improve your loaded vertical movements. That said, we would like to discuss some helpful drills that are highly effective.

These drills are highlights made by Jeffrey McBride and Allan Davie based on research;

Key Takeaway

Vertical jump exercises increase your stimulation and help you get better on the sports field. Increasing your vertical jump does not only make you a better athlete, but it also enables you to develop your inner strength. To achieve this, you need training such as proven jump workouts, strength training, stretching, and flexibility.

Table of Contents

Here are the top 10 drills:

  1. Depth Jumps
  2. Push-ups and Lateral Jumps
  3. Vertical Reaches
  4. Ankle Hops
  5. Dumbbell or Kettlebell
  6. Calf Raises
  7. Squats
  8. Bulgarian Split Squats
  9. Electro-Stimulation
  10. Weightlifting

Plyometrics

Every exercise under this drill has to do with speed. When you engage in plyometrics workouts, you are stimulating your muscles to respond faster. Expansion and contraction of your muscles will be happening at lightning speed.

You can imagine the value that plyometrics can add to your career as an athlete that requires jumping. So, it would be helpful to read more about adding inches to your vertical jump height.

Brace yourself up for Plyometric Exercises such as:

1. Depth Jumps

This drill gained recognition because of its impact on ability. The effect is awesome and unbelievable! Before deciding to do depth jumps, it is ideal to squat at least two times your body weight.

2. Push-ups and Lateral Jumps

 Among the vertical jump exercises to improve the quality of your jump are push-ups and lateral jumps. Doing these exercises simultaneously ensure the upper and lower part of your body are well coordinated. Strength and agility are essential if you want to increase vertical jump, and that is what you should expect from these workouts.

3. Vertical Reaches

Just like the name implies, vertical reaches help you attain the height you imagine in a short time. It is certainly going to make your abdominal region flatter and keep your leg flexible for jumps. Its impact on increasing vertical jump is immeasurable.

4. Ankle Hops

This is one of the plyometric exercises that train your ankle and foot to become stronger for jumps. The stronger your ankle flexion, the higher you can go in the air. The reason for the explosive jump is not far-fetched – increased speed.

Calisthenics

Calisthenics workouts are ideal for rhythm generation. They are traditional exercises that don’t require equipment. If you are using props, the result is likely not to be effective. In fact, it is a wrong approach to doing Calisthenics.

Burpees, leg raises, and squats are a few of the Calisthenics exercises you should get familiar with. Going by the activities listed above, you would understand that you don’t need equipment to do them.

The Combination of these workouts strengthens your muscle, makes you more flexible, and keeps you fit. Calisthenics exercises are highly effective for increasing your vertical jump.

Trying the four-week leg raises and burpees routine can feed your curiosity on the effectiveness of Calisthenics Workouts.

5. Dumbbell or Kettlebell

One of the workouts that can help you achieve high jump ability is Dumbbell. It is an effective exercise to build a strong posterior chain. Being consistent with this training brings significant changes to the shoulders, back muscles, and hamstrings.

6. Calf Raises

This exercise helps to build the lower part of your leg, making it possible to jump and bounce back quickly. Doing calf raises works effectively for improving your balance, as well as keeping your calves strong. It is impossible to increase vertical jump height without the right balance.

7. Squats

In terms of strength generally, squats remain an effective training an athlete should never neglect. Squats engage your leg muscles, which will eventually become better to push more with time. If you squat steadily, you are learning to be a good jumper with strength and speed.

8. Bulgarian Split Squats

Combining the general squatting with Bulgarian split squats improves the posture of each leg. This will be helpful during the moment you need to lift yourself ahead of opponents. The best way to do this exercise is with one leg, while the other should be behind you, usually on a bench.

9. Electro-stimulation

This is a muscle contraction mechanism through sending of electric impulses. The electrostimulation device is ideal for muscle rehabilitation and recovery by delivering electrical currents that keep your muscle active.

10. Weightlifting

This exercise is a complement to other types of drills. Weight is necessary to achieve the objective of increasing your vertical jump. Weightlifting does magic, which can make you become a better jumper faster than expected.

Conclusion

Training to increase vertical jump is different from other types of exercises. But it is important to let you know that engaging in workout routines works in all ramifications to make an athlete better. We discussed ten drills earlier in this article, but there are other things you can incorporate to improve your jump. Read This

The drills emphasized speed, strength, coordination, and flexibility. Building your body to get used to these factors prepares you to overcome hurdles in your career.

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