Drills To Increase Vertical Jump To Become More Explosive

vertical jump workout

You can also execute these with bands and chains for added effect. Whenever you perform limit strength exercises the repetition scheme can vary, but in general, the total length of the set should be kept under 25 seconds. With each stride and foot contact of a sprint the same thing happens as your achilles tendon stretches and recoils back like a spring or rubber band. The stretching reflex responds to the speed at which your muscle/tendon complex is stretched prior to movement. Try to slowly bend down before jumping and you’ll see what I mean. The faster and greater the stretch the greater the corresponding reactive force.

Full Back Squat – There should be no real reason to have to describe this exercise but make sure you descend down to parallel or below. This exercise works all the major muscle groups we need for speed and leaping ability. One of the ways you can screw it up is with bodybuilding style training – which basically teaches your body to do the reverse of what it’s programmed to do.

This prevents shearing forces on the lumbar spine, which are a common cause of injury in the classic back squat. Step off the box, leading with one foot and then following with the other, to drop yourself down to the floor. You’re not hopping or jumping off the box; your body should simply they said fall to the floor. At the competitive level (i.e., the NFL and NBA combines), vertical leap is measured using a jump tester a tripod with a series of thin plastic sticks one inch apart. If you have access to this equipment, it’s your best bet for getting an accurate measurement.

Just let your hips and knees dip naturally, then extend them explosively to launch upward. The single leg deadlift is a great exercise for your complete posterior chain that not only works on your strength but also improves your balance and flexibility. Plant your foot firmly on the ground and hinge your hips back while keeping the back leg completely straight.

vertical jump workout

Power exercises require explosive, quick moves like those needed for needed for plyometrics and power cleans. You may want to dunk like the pros or you may want to improve your jumping abilities for sports like tennis, get the facts volleyball, or track events such as the high jump. You’ll likely find yourself getting slightly higher with each attempt at first, but before long, fatigue will set in and your vertical leap will decrease.

Paused Jump Squat – Use a load of 15-30% of your max squat. Descend down just above parallel, pause for 3 seconds and then jump as high as possible. This is why you’ll notice people with excellent leaping ability descend down quickly and sharply in their countermovement. They create greater force in one direction that can then be transformed into force in the other direction.

Explaining the movements is beyond the scope of this article but if you can perform them correctly you can work them into your program. Deadlift – Simply load up a bar and bend down, grab the bar, and pick it up while keeping your back straight and using the power of your glutes and hamstrings to initiate the movement. Deadlifts are a superior strengthening exercise for the glutes and hamstrings and also develop whole body power through their influence on the traps, navigate to these guys grip and upper back. For extra hip and hamstring recruitment try performing deadlifts with a wide grip while standing on a box. Now I’ll break the training methods down into categories of limit strength exercises, explosive strength exercises, and reactive strength exercises and show you the top exercises from each category. Really there are countless exercises that are all effective, but these exercises will give you a lot of value for your training dollar.

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