Drills To Increase Vertical Jump To Become More Explosive

how to increase vertical jump

It isn’t suitable for everyone and you may discover it is taking a toll on your knees, hips, ankles, and feet. Be sure to give your body a rest between hard workouts so your muscles have time to repair and build before you challenge them again. Plyometrics are explosive bounding, hopping and jumping drills that blend strength and speed. Finally, practicing maximum vertical jump will increase vertical jump. In regards to explosive movements like jumping, the Deadlift seems to be significantly similar to the peak muscle activation of a vertical jump .

If you’d like to make them easier or more challenging, you can experiment with burpee variations. Some people will do just about anything to add a few inches to their height. While squeezing your glutes and pushing up through your heels, drive your hips towards the ceiling and form a straight line from your shoulders to your knees. Lower yourself into squat by bending your knees, pushing your butt back, and lowering your hips towards the floor. Keeping your chest up and extending your arms out in front of you (for balance), begin to walk.

If you’re new to this exercise, I suggest starting with no weight. Start by standing with your feet together and your arms at your side. In one motion, jump your legs out to about shoulder-width apart and stretch your arms navigate to these guys out over your head. Complete the Jumping Jack by jumping back to the starting position (legs together, arms by your side). Tailor your vertical jump training to your specific basketball position or playing style.

how to increase vertical jump

A more advanced exercise than the squat jump is the tuck jump. When the knees are tucked during the movement the athlete increases abdominal and hip flexor activity which can help develop motor mechanics that are used during an athletes sport. You might expect to gain anywhere from 3-12 inches over the course of a year during your vertical jump growth spurt phase. After the baby giraffe phase, you’ll likely make some significant vertical jump gains without specifically doing much to get them.

It’s important to keep your core engaged and ensure your knees don’t cross over your toes. Return to the starting position, keeping your core article source tight and flexing your glutes. Begin the exercise by bending at the hips (not the knees), bringing the weight just past your knees.

Stand with feet together, jump forward as far as possible, and land with both feet simultaneously. Measure the distance from your starting point to the landing point. A formidable vertical jump enables players to execute gravity-defying dunks, showcasing their athleticism and intimidating opponents. Jump training drills and plyometrics require limited no equipment and can be done just about anywhere. Adding the VertiMax resistance increase load production and explosiveness. These drills can easily be implemented into any training regiment.

Make sure you keep your hips centered over your legs and your back upright. The horizontal momentum really overloads our entry into the vertical jump, forcing our body to deal with the difficult task of you could try this out converting horizontal momentum into upward power. This is one of my favorites for volleyballers, as these athletes will often use a similar stretch shortening cycle when jumping to block and spike.

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