Are you looking for some fundamental movements to increase your vertical leap? Since there are many, we’ll help you reduce the list a little. These will give you a good basis to start from. You must ensure that you follow them precisely. You can carry out the correct exercises, but if you don’t do them correctly, you won’t get the results you want. Begin with the exercises we outline below and you will possess a good foundation for improving you vertical jump.
You may assume the only muscles you need to work on during your vertical jumping workouts are your leg muscles, but that’s not the case. The muscles in the back and waist are also especially important. 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, grab the barbell, bend your knees, and arch your back. Come to an standing position while holding the bar. Slowly return the barbell back to the initial location on the ground. Perform three sets of 6-8 repetitions. To avoid injury, do not jerk the bar, but perform the exercise quickly and steadily. Take a brief rest after these first 3 sets. Perform one extra set taking your time and being more deliberate.
Leg Presses
An additional high-quality exercise is leg presses. Choose a weight on the leg press machine that is near the higher end of your range, but not the maximum you can lift. Place your feet about shoulder breadth apart. Permit the weight to come down as far as you can and then, pretending like you are jumping, push the weight back up rapidly. It’s not about the slow and steady here. Jumping is an explosive move, so you need to do this exercise in an explosive manner. Do 5 sets of 6 reps. Take a short pause between each set.
Medicine Ball
Finally, utilize a heavy medicine ball in place of a basketball. Imagine you are going to slam dunk, but don’t actually throw the ball! Make certain to extend your reach and try to get the ball as high as you can. Doing this exercise will develop all the muscles that you will use when you in fact are able to dunk. Doing this exercise as hard as you can will have a big impact on your vertical leap.
While these are only three exercises, they can be a good start to improving your vertical leap. Combine these with additional jumping exercises. Keep in mind that correct form is just as important as the weight and the quantity of reps.
Tags: how to jump higher, improve vertical jump, increase vertical jump, jumping exercises