Increase Your Vertical Jump With Weight Training

exercises to increase vertical jump

Anything you can do to make the exercise more challenging will be necessary to get maximum power. These muscles are going to have the most growth potential and should be exercised slowly and safely over time to make sure you avoid a tear. Lay on your side to do this and add ankle weights for move resistance. A strong gluteus medius stabilizes the hip and helps to maintain proper tracking in the knee joint, reducing lateral stress on the knee. Sprinting trains your body to drive your legs down and back as quickly as possible. One of the best ways to increase explosive power is by sprinting.

In any power and strength activity, there comes a point of diminishing results. This is why powerlifters typically don’t do more than three heavy sets or one-rep max (1RM) attempts for any lift in a given session. Dunking with internet one hand is definitely easier than two, says Jones. When you’ve got your explosive hip hinge mechanics down, a squat clean exercise can be a good next step. Hinge your hips back until you feel a stretch in your hamstrings.

exercises to increase vertical jump

You also you need to improve the speed of movement in order to create power. In addition to jump training, include cardio and strength training sessions in your weekly additional reading routine. Try to do at least 30 minutes of moderate-intensity exercise each day. There are several exercises you can do to increase the height of your vertical jump.

Make sure to drive up from your heels through your glutes. Try a Sumo Squat to Kettlebell Swing, or a Sumo Squat Jump, for a more explosive exercise. If not from your middle school gym class, then maybe from when your parents disciplined you for skipping your middle school gym class. The calf muscle group is made up of two muscles, the gastrocnemius and the soleus. Calf Raises will primarily work the gastrocnemius, which is the larger muscle of the two. When doing Squats, go as low as you can and do it as fast as you can.

After each dunk attempt, take at least a minute or two to rest and recover. If starting and stopping each rep feels awkward, just work on the regular kettlebell swing additional reading instead, going for fluid reps (and higher reps, like 10 or more). If you’re not familiar with this move, we’ve got the ultimate guide to the kettlebell swing.

Make sure to use proper technique when performing the goblet, front, and back squats. When playing sports an athlete is constantly moving side-to-side. Lateral skater jump drills will help improve sports performance for those athletes that frequently change direction, cut, and pivot. Intent is critical here and the athlete needs to give effort with minimal ground contact. If your muscles are mainly slow-twitch instead of fast-twitch muscles, you will not be a champion jumper. But you can still maximize your jump height with training.

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