Are you looking for some basic movements to advance your vertical jump? Since there are many, we’ll help you narrow the list a little. Here are some fundamental ones that are an excellent point to begin your training. You must make sure that you follow them exactly. 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.
Though most people may well think that just the leg muscles need improvement to help you jump higher, this is not accurate. Your lower back and erector muscles need to be strong as well. Many of the back muscles are heavily involved and require strengthening as well. Vertical jumping exercises should include working on this area. So let’s get started with our first exercise.
Dead Lifts
Dead lifts are great. Remembering to attempt to keep you back as vertical as possible, bend your knees and reach down and grab the barbell. Bring the barbell up until you are standing erect with the barbell hanging across your thighs. Gradually lower the weight back down. The first 3 sets of 6-8 reps should be done quickly but steadily to avoid injury. Take a brief rest after these first 3 sets. Do one last set in a much slower fashion this time.
Leg Presses
A subsequent exercise that can help develop your vertical leap is leg presses. Choose a weight on the leg press machine that is toward the upper end of your range, but not the most you can lift. Spread your feet apart. Lower the weight until your thighs almost contact your chest. Then push the weight back up in an explosive manner. It’s not about the slow and steady here. Jumping is an explosive move, so you need to do this exercise in an explosive manner. Repeat this exercise six times – and do five sets. Take a short pause between each set.
Medicine Ball
For our final exercise we will utilize a medicine ball instead of a basketball. Make believe you are going to slam dunk, but don’t in reality throw the ball! Exaggerate the movements and reach for the rim. This will help strengthen all the muscles you will be using when you slam dunk for real. As with the leg presses, make sure to be explosive when you do this exercise.
While these are just three exercises, they can be a good beginning to increasing your vertical jump. Combine these with more jumping exercises. Don’t fail to remember to use the correct form while doing these exercises. It can help you circumvent injury.
Tags: how to jump higher, improve vertical jump, increase vertical jump, jumping exercises