Tips to Improve Vertical Jumps
If you are into sports like tennis, volleyball, or track events such as the high jump, you will want to jump higher. Studies prove that you can improve your vertical jump by proper training. If you want a good vertical jump, you must do proper strength and power training.
Power and Strength Exercises
Slow and controlled movements like squats, lunges, and weighted step-ups are included in strength exercises. More explosive and quick movements are essential for power exercises. It should have something like those needed for plyometrics and power cleans. Explosive bounding, hopping and jumping drills comes as plyometrics. It blends strength and speed. When you practice maximum vertical jump, you will improve your vertical jump.
You can improve your vertical jump in many ways. Most effective exercises among them are plyometrics. Plyometrics should go along with exercises that build both strength and power. Let us look one by one in detail.
Hops jumps and bounding movements are the most common plyometric exercises. Jumping off a box and rebounding off the floor and onto another higher box is one of the most popular plyometric exercises. You can benefit your practice for jumping through box jumps.
- Full Squats
You can build both strength and power through this barbell exercise. This is one of the best total body exercises you can do.
- Weighted / Dynamic Step-ups
One of the exercises that you can do almost anywhere is the step-up, which is a great all-around exercise. It will build strength in your quadriceps and you can also use it as part of a cardio workout. This exercise is less prone to injuries.
- Overhead Walking Lunges
You can build power, strength, and speed in your legs through this exercise. It will also improve core strength during movement. You need only a weight and room to walk for doing this exercise.
- Single-leg Squats
This is an exercise you can do anywhere, that too without any equipment. Your hips, hamstrings, quadriceps, gluteus maximus. and calves will be improved by single-leg squats. It also strengthens your core and helping flexibility.
You can use these short bouts of intense exercise to build muscle and performance. This exercise uses more muscles at the same time as compared to weightlifting.
- Agility Drills
You can improve coordination, speed, power, and specific sports skills with the help of Agility drills. Jumping is included in most of them.
- Stair Running
You can build speed, power, and cardiovascular fitness with this high-intensity workout. Stair running targets the glutes, quads, and calves.
Basic weight training exercise using slow and controlled movements will help you to build strength and faster dynamic movements will build power. To create power, you will also have to improve the speed of movement. Explosive and quick exercises will help you in doing this.
Specific plyometric drills can also be added. You can build both power and speed with them. Explosive bounding, hopping and jumping exercises are generally included in plyometric drills.