The Two Exercises for Increasing Your Vertical Jump:
Vertical Jump Training Program
How to Increase Your Vertical Jump Without Weightlifting or Other Equipment:
In order to improve your vertical jump, you need to train it. There are two ways of training your vertical jump. You can either use equipment like barbells or other devices which will allow you to do so.
Or you can perform specific exercises which will help increase your vertical leap.
You can choose one of these methods depending upon your own personal preference. If you want to improve your vertical jump with weightlifting then you must first learn how to properly lift weights. Then, once you have mastered lifting weights, you can start using them for jumping purposes.
However if you don’t wish to use any kind of equipment at all, then there are certain exercises which will help increase your vertical leap. These exercises include various bodyweight movements such as squats, lunges, step ups and handstand pushups.
If you’re interested in learning more about how to increase your vertical jump without weightlifting or other equipment, then read on…
Exercise #1 – The Push Up Exercise:
Push Ups Are One Of The Best Ways To Improve Your Vertical Jump:
The push up exercise is one of the best ways to improve your vertical jump. This is because the movement of your arms in and up motion causes the most amount of movement in your body. The more movement in your body, the more momentum you have, and thus the higher you’re able to jump.
When doing a normal push up, make sure that your wrists are in a straight position, rather than in a bent position. Also, try to tuck your elbows inwards as well as you can. This will cause your body to be as straight as possible, rather than hunching over.
Also, when doing the up and down motion of the push up, try to envision yourself punching someone in the face directly in front of you with each upward movement. This is because it will cause you to push upwards more with your upper body as well as your lower body.
If you want to increase the effectiveness of this exercise, then you can add ankle weights. Ankle weights are probably the best type of weight to use in order to increase your vertical jump because they go around your ankles, which are located below your center of gravity. By increasing your ankle weight, it will increase the overall downward force that your body is able to produce, which will cause the most effect on increasing your vertical jump.
Exercise #2 – The Box Jump Exercise:
The Box Jump Exercise Is A Great Way To Increase Your Vertical Jump:
The box jump exercise is a great way of improving your vertical jump. It requires no equipment, other than a box that’s higher than knee level.
First, you want to stand directly in front of the box that you’re going to be jumping over. Then you want to squat down, and swing your arms backwards as well as you can. Then you want to quickly jump up, and at the same time lift your legs up so that they go on top of the box that you were jumping over.
After you’re on top of the box, you want to try and squat down as fast as possible, and then jump back onto the ground. Try to make your landings as soft as possible by bending your knees. If you can, have a friend time you so that you can try to improve your jump every week.
The best part about this exercise is that even if you don’t see a difference, the hours of effort that you put into the exercise will still cause your vertical jump to increase. This is because jumping box exercises greatly increase the strength of your quads, glutes, calves and hips – all of which help in increasing your vertical.
Exercise #3 – The Power Shrug Exercise:
The Power Shrug Is A Great Exercise To Increase Your Vertical Jump:
The power shrug is a great exercise to increase your vertical jump. It requires no equipment, other than something that you can lift up with your arms. It’s similar to the box jump exercise, except you’re lifting a dumbbell or some sort of weight up, rather than jumping over it.
You’ll want to lift the dumbbell or weight in a shrugging motion, rather than lifting it with your arms. This will cause your legs to move and jump up as you’re shrugging the weight – causing your body to have to move and jump a little bit, thus giving you a small amount of air time, which will cause your vertical jump to increase.
You want to do this exercise in a quick, yet controlled fashion. That is, you don’t want the weight to be moving at a snail’s pace, yet you also don’t want to be throwing the weight around unnecessarily. Try doing this for about 2 or 3 sets of 10 repetitions on your bad side, and then switch to your good side.
Over time you’ll see great results if you stick with this!
Exercise #4 – The Box Depth Jumps Exercise:
The Box Depth Jumps Exercise Is A Great Exercise To Increase Your Vertical Jump:
The box depth jumps exercise is a great exercise to increase your vertical jump. It requires no equipment, other than something that you can easily step off of, and then step back on again (such as a low stair).
What you want to do is stand on the box or step, and then jump up as high as you can, and then land back on the box or step. After your jump, you need to make sure that you quickly step back onto the box or step. This will ensure that you don’t pull any muscles in your legs, and it also increases the amount of time that your feet are off of the ground.
You want to do this exercise quickly, but under control. This will ensure that you’re getting the most out of this vertical jump exercise. Do this for about 3 sets of 4 jumps, and then move on to the next exercise.
Exercise #5 – The Stretch Cord Jumping Exercise:
The Stretch Cord Jumping Exercise Is A Great Exercise To Increase Your Vertical Jump:
The stretch cord jumping exercise is a great exercise to increase your vertical jump. It requires a stretch cord, such as the ones that you may have used in high school phys ed. If you don’t have access to one, then you can also use a jump rope.
What you want to do is stand on the ground, holding one end of the stretch cord, with the other tied to something high up, at about head level. You then quickly pull the cord so that you’re launched in the air. As you jump, you’ll want to try and turn push off with your feet as quickly as possible.
This will give you the most thrust and allow you to jump the highest.
You don’t want to do this exercise too many times, as it can be harsh on your joints. Also, because of this, it’s best to not do this exercise every day. Instead, try this exercise 2 to 3 times per week at most.
You can do this for about 3 sets of 5 jumps, or until your legs start to feel tired.
Stick with This Program For At Least 8 Weeks:
If you follow this routine for at least 8 weeks, then I guarantee that you’ll see great gains in your vertical jump. Remember to warm up before each of these exercises, and always stretch afterwards. It may be advantageous to also do some leg strengthening exercises in addition to this routine.
If so, research some good leg muscle builders, and integrate them into your daily routine.
I also want to stress the need of a good diet for building muscle. Make sure that you’re getting enough protein, and eating at least every 2 to 3 hours. This will keep your body in an anabolic state, meaning that it will be constantly trying to repair and rebuild your muscles.
Hope this helps! Good luck!
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The effect of two plyometric training techniques on muscular power and agility in youth soccer players by K Thomas, D French, PR Hayes – The Journal of Strength & …, 2009 – journals.lww.com
A biomechanical analysis of good and poor performers of the vertical jump by A Vanezis, A Lees – Ergonomics, 2005 – Taylor & Francis
Effect of the Kinesio tape to muscle activity and vertical jump performance in healthy inactive people by CY Huang, TH Hsieh, SC Lu, FC Su – Biomedical engineering online, 2011 – Springer
Is vertical jump height a body size-independent measure of muscle power? by G Markovic, S Jaric – Journal of sports sciences, 2007 – Taylor & Francis