So you want to learn a few good vertical jumping exercises? Since there are several, we’ll help you narrow down the list a little. There are a few in particular that can increase your capacity and help you learn how to jump higher. These will offer you a good foundation to start from. You need to make sure that you follow them closely. You can perform the right exercises, but if you don’t do them in the proper manner, you won’t get the results you desire. Add these three exercises to your vertical training and you will be well on your way to adding major inches to your vertical.
Whereas most people may believe that just the leg muscles need development to help you jump higher, this is not true. Your lower back and erector muscles need to be strong too. The erector muscles are the strongest muscles in the back and take on the most work. Your plan should include exercises for the back and waist areas as well. So let’s get started with our first exercise.
Dead Lifts
Dead lifts are great. Remembering to strive to keep you back as erect as possible, bend your knees and grasp 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. Execute three sets of 6-8 repetitions. To steer clear of injury, do not yank the bar, but carry out the exercise quickly and steadily. {Take a rest.|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 jump is leg presses. Choose a weight on the leg press machine that is near the upper end of your range, but not the most you can lift. Spread your feet away from each other. Let the weight to come down as far as you can and then, pretending like you are jumping, push the weight back up rapidly. You don’t leap in slow motion, so you don’t want to practice in slow motion. Your muscles act explosively when you are jumping, so you have to train them that way in your exercises as well. Do 5 sets of 6 reps. Let muscles to have a rest between sets.
Medicine Ball
Lastly, utilize a heavy medicine ball in place of a basketball. Pretend you are going to slam dunk, but don’t really throw the ball! Make certain to stretch your reach and try to get the ball as high as you are able to. This will help strengthen all the muscles you will be using when you slam dunk for real. Remember to push yourself to the max.
While these are merely three exercises, they can be a good start to improving your vertical jump. Begin with these and when you can do them well, you can advance to additional exercises. Make sure you do them correctly, though.
Tags: how to jump higher, increase vertical, jump higher, vertical jump