The internet is flooded with information on how to increase vertical jump, some of which are false claims and inaccurate statements. The simple truth about vertical jumps is that it requires a whole lot of flexibility in the muscles, joints and fascia, which need to be properly coordinated and activated in a specific sequence.
Simply put, it’s not just all about developing the strength, but also about improving on your brain to muscles signaling; otherwise known as Neuromuscular Pathway. Increasing your vertical jumping skills is not as difficult as it sounds if only you can incorporate the exercises below.
1. Thrust Ups
All that is required here is to ‘stand with your feet shoulder width apart, and close your knees’. Then try jumping with your calves and bending at the ankles and when you land, try jumping again as high as possible.
2. Laundry Jumps
Here, you are required to place an object that is about 10 to 20 inches high and try to jump laterally over it as high and far as you can – back and forth over the object.
This exercise requires that you keep your feet shoulder width apart and close your knees. It also requires you to jump up and down using your toes.
4. Powers Skip
Here you have to jump and try bringing your right leg up to your chest and then do the same to the left leg.
5. Plyometric Training
This exercise is designed to train the mind and body to be disciplined, and to jump and move explosively. Hence if you want to become an explosive vertical leaping machine, try training with Plyometric exercises which includes maximum high jumps, depth jumps, one-legged jumps and squat jumps.
To learn how to increase vertical jump effectively, you must be:
Step 1: Prepared for exercise by building a substantial level of strength in the movements to be trained in. (This preconditioning is to help prevent injury due to the intense forces of plyometrics, as well as providing its own benefits).
Step 2: Warm up: This is to avoid the chances of injury as a result of cold muscles.
Step 3: Perform the exercise properly;
- Make sure the muscles used in the movement are not tired.
- Do not add any weights to your body. This will be dangerous and counterproductive.
- Quickly move eccentrically (against the force of the muscle) to one endpoint of the movement.
- Explosively, return to your previous position; in the case of squats, this would mean jumping upwards.
- Repeat the 2 previous steps as many as two more times.
- Rest for few minutes. (3-5minutes)
Repeat the entire routine up to three times per week.
6. Split Squats
Incorporating single-leg movements to enhance athleticism and reduce training imbalance is very important. The split squats and a stationary lunge are great way of achieving that. It requires that in doing this, you have to balance with a narrow base support, fire up stabilizing muscles of the hip and trunk while exercising your quads, gluts and hamstrings to perform the movement.
These exercises not only help in building lower-body strength, but also help to improve the strength in your muscles and tendons. They have been scientifically proven to increase flexibility and stability in the hips and legs which results in you having the ability to jump higher. For maximum result on how to increase vertical jump, endeavor to use thrust ups, laundry jumps, burnouts, power skip. plyometrics and split squats to create the ultimate workout plan.