Improving your vertical jump means that several things need to happen. You need to consistently train using the best exercises for you. In addition to consistency, you need to be prepared to do the hard work that improving your vertical jump requires. While the top six exercises that have been proven to improve your vertical jump are listed below, it does not mean that all six are going to deliver the results you want. Different bodies respond to the same exercise in different ways. If you aren't getting the results you want from one exercise, try another. There's sure to be something for everyone in the list below.
This exercise is tops for improving your core strength -- a necessary component of improving your vertical jump. In addition, a deadlift also targets your hamstrings and glutes. Make sure you have the proper technique when performing a deadlift. After loading up your weight bar, grab it loosely -- yet securely -- and lift. Keep your back straight and focus on using those glutes and hamstrings to power you through the lift. Repetitions per set: 3 to 8
Make sure your stance is wide as you lower yourself to sit on a box. The box should be below the parallel and be sure that you take a pause before moving on to the next rep. Aim to use a load that is between 50 and 60 percent of the load of the best back squat you can manage. When you execute the movement upward, do so with an explosiveness that focuses on using the power of your hamstrings and hips. Use chains and bands for an increase in the effects. Repetitions per set: 2 to 5
Higher vertical jumps mean engaging the hip flexor muscles. Unfortunately, most people have hip flexors that are contracted and tight due to their sedentary lifestyle. A hip flexor stretch lengthens those muscles to allow for an extension in the vertical jump height. Kneel in front of a box that's between 8 and 12 inches high and put your inside leg on top of the box. Make sure the rest of your body is pointing at a 45 degree angle. Keeping your torso still, move your pelvis gently forward. Use your knee for balance if necessary. If you aren't getting a great stretch that way, move your hands over the top of your head and lean toward your raised knee. Repetitions: three per leg, each lasting about 15 to 20 seconds
A single leg squat, the split squat involves elevating the non-working leg on a bench behind you. Using barbells, either put a single barbell on your back or hold one in each hand. Lower yourself smoothly and steadily to the floor until your back knee touches it. Once you feel your knee reach the ground, explode up as forcefully as possible to the starting position. With the split squat, you'll be working on developing flexibility in your hip flexors, as well as strengthening your vastus medialis, hamstrings and glutes. Repetitions: 5 to 15 each set
Increase your power with an Olympic lift and see your vertical jump increase, too. While most Olympic lifts are fairly technical, a single arm dumbbell snatch is a pretty straightforward exercise. Start with a dumbbell at your standard working weight and hold it dangling at about the height of your calves. Rapidly lift the dumbbell up over your head like you are snatching it away from someone. Keep your movements quick and smooth, making sure that you jump off the ground on the upswing. While making sure that you are challenged with the weight, don't think you have to pile it on for this exercise to work. Your back, legs and arms will bear the brunt of this exercise. Repetitions: 5 to 10 per set
Even if you don't have a glute ham machine, you can still do this exercise the traditional way. Use something or find a person to hold your feet down as you drop your knees onto a pad. Start from the top, arch your back and keep your chest out. Exercise precise control of the downward movement and you'll feel it greatly through your hamstrings. Pull yourself back up with your hamstrings but use your hands if necessary. Repetitions: 5 to 15 each set
Which of the above exercises appeal to you? Will you combine them in a routine in an effort to improve your vertical jump more quickly?
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