So you want to learn a few good vertical jumping exercises? Since there are several, we’ll help you reduce the list a little. There are a few in particular that can improve your capacity and help you learn how to jump higher. These will give you a good basis to start from. Make certain that you follow the movements correctly. You can perform the correct exercises, but if you don’t do them in the proper manner, you won’t obtain the results you want. Add these three exercises to your vertical training and you will be well on your way to adding major inches to your vertical.
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 vital. The erector muscles are the strongest muscles in the back and take on the most work. Your program should consist of exercises for the back and waist areas as well. So let’s get started with our first exercise.
Dead Lifts
Dead lifts are great. To start the exercise, clench the barbell, bend your knees, and arch your back. Come to an upright position while holding the bar. Slowly return the barbell back to the starting position on the floor. The first 3 sets of 6-8 reps should be done swiftly but steadily to avoid injury. {Take a rest.|Take a brief rest after these first 3 sets.} Do one last set in a much slower fashion this time.
Leg Presses
Another good exercise is leg presses. Load a leg press machine with weights. Set your feet high and away from you. Allow the weight to come down as far as you can and then, pretending like you are jumping, push the weight back up quickly. You don’t jump in slow motion, so you don’t want to exercise in slow motion. Your muscles act explosively when you are jumping, so you have to train them that way in your exercises as well. Repeat this exercise six times – and perform five sets. Take a brief break between each set.
Medicine Ball
Finally, use a heavy medicine ball in place of a basketball. Acting as if you are trying to dunk the ball, leap with the medicine ball toward the rim. Make sure to stretch your reach and try to get the ball as high as you are able to. Doing this exercise will enhance all the muscles that you will use when you in reality are able to dunk. Remember to push yourself to the max.
While these are simply three exercises, they can be a good start to increasing your vertical jump. Start with these and as soon as you can do them well, you can proceed to other exercises. Make sure you do them properly, though.
