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Or is there a single best way to increase vertical jump?
Well, you've probably collected more than enough information on ways to increase vertical jump to start a library collection.
But too much information can be a major overload!
By now, you probably know there's no single solution, rather a combination of various techniques and power/strengthening exercises to optimise the best results for increase vertical jump.
The following '7' exercises will give your legs a decent workout to gain increase vertical jump. Overtime and with continual practice, you can jump higher.
The aim here is to strengthen the calf and quad muscles to increase vertical jump using basic programs.
1) Warm Up The Muscles To Jump Higher
Like all different types of physical activities such as weight training and basketball, warming up and stretching the muscles are essential in avoiding injury and maximising performance.
Warm up exercises include jogging for a few minutes, jump-rope (which helps cardiovascular conditioning), running up and down the stairs for a few minutes.
With warm ups, do not wear out your legs.
2) Deep Knee Bends - Stand and slowly bend the knees while keeping the back straight and crouch down as low as possible, and slowly rise up again.
Do this 15 times, and overtime increase the repetitions.
Once you have the confidence and strength, hold dumb-bells by the side and squat.
This will strengthen the muscles for increase vertical jump.
3) Deep Knee Bend Jumps - Similar to Deep knee bends, except when at the lowest point of the crouch, vertically leap upwards.
At the point of landing, immediately crouch back and jump higher. Do this 15 times, and overtime, increase the repetitions.
For further strengthening, load your body with a medicine ball. This will not only focus on the muscle more, but will result in increase vertical jump overtime.
Note take this as opportunity to practice vertical jump technique. With practice and exercising, increase vertical jump will come over time.
4) Elevated Jumps - Place a bench or platform in-front of you, stand on it and then jump backwards to land softly.
Then with a bouncing motion, jump back onto the platform. Do this 10 times.
If this is your first time, please do it slowly and carefully.
5) Toe Raises - Stand as normal and slowly raise up on your toes, hold for a few seconds and lower back down steadily.
Do this 30 times, increase it overtime.
6) Toe-raise with weights - Exactly the same exercise as a Tow Raise, except that extra weight is added on to the body and held by the side.
Use small weights and increase the load overtime!
An advance form of exercise 5 and 6, is standing on the edge of a step with the toes and raise up and down. This focuses more on the calf muscle and helps increase vertical jump.
For more toning, use weights.
7) Practice vertical leaps to Increase Vertical Jump - Practice makes perfect.
8) Compound movements To Really Increase Vertical Jump
Compound multi joint movements are known to increase muscle strength more effectively than isolation movements.
The best exercises to increase vertical jump are squats, lunges and step ups which focuses on the muscles at the front of the thighs, the quadriceps, which includes the vastus intermedius, vastus medialis, vastus lateralis, and rectus femoris muscles.
The barbell squat also focuses on the hamstrings and glute muscles.
If done correctly, Squats is considered one of the best exercises for overall strength training which can lead to increase vertical jump.
When performing squats, avoid excessive forward leaning of the upper body, and excessive forward movements of the knees otherwise it will lead to injuries.
If this is the first attempt, please consult a personal trainer.
The key to these exercises are slow, controlled movements with proper technique.
Remember, to always start small and avoid the temptation to over-do the first workout.
Always, focus on proper technique with controlled movements of the muscle.
This way the leg muscles will be worked effectively which will result in an increase in vertical jump!
Exercise on a consistent basis, but without over-training or wasting too much time at the gym.
After a workout, stretch the muscles using basic hamstring and quadricep stretches to increase flexibility. Flexibility aids in the development of muscle growth and thus an increase vertical jump.
Lastly, after a solid workout and stretching, the muscles require a recovery period to grow and strengthen. With rest, the muscle will grow stronger which is essential for increase vertical jump!
Now that you have the basics on how to increase vertical jump, motivate yourself and be determined to action and plan with proper training to achieve your goal for increase vertical jump!
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