Those expensive jumping shoes and equipment or the tiring regular workouts seem ineffective to improve jump, and you are disappointed by your progress. Then you must look out on your jumping workout its frequency to achieve promising results.
You must do exercises designed to target particular body areas to build muscle strength and core endurance. As along with the power building, the muscles must be flexible enough so that at high speed, the body adjusts in position to soar high and remain in the air while dunking the ball too.
With a fitness trainer and gym equipment, it is no difficult task. Still, without them, not everyone has an idea that which vertical jump exercises they should include in their workout and what area they will target as everyone need a different workout plan for their bodies. The workouts available online won't improve vertical jump for everyone, and one must not follow them blindly.
In this blog, we have covered some of the best vertical jump workout exercises that do wonders in improving your performance, and you can quickly increase vertical jump by inches.
These exercises increase vertical jump for sure if done regularly with gradual increment in sets as you progress with time. You will get a clear idea about all the exercises and their effects and can include any of them in your plan and set frequency according to your required goal.
1. Jumping rope:
jumping rope is one of the most effective exercises you can start your workout with it as a warm-up exercise or include it between the sets as cardio. It not only boosts up your stamina but also helps in building calve muscles and increasing jumping capability.
You can break your jumping time into smaller sets taking rest in between and gradually increase the time jumping for a more extended period. You can replace skipping rope by jumping on a single point.
2. Toe raises:
Toe raises are a fantastic exercise for your calve muscles. Just raise your body on your toes hold as long as you can then come back to stand on your feet. Repeat the exercise several times and try holding the position for more extended periods.
3. Lunges:
Lunges are a strength-building exercise and work on hips, back, and thigh muscles. This exercise builds more stability and mobility of the body enhances the performance and fitness level. To perform a lunge, you must start from standing straight position then step forward bending on you leg such that your other knee touches the ground and then step back. Then repeat the same for another leg. Repeat the exercise 10-20 times for each leg and at least three sets a day.
4. Squats:
Squats help in building muscle in your body and primarily target your hamstrings, quadriceps, and calve muscles. The squat is also strength-building exercise and helps in increasing your energy for jumping and landing back to the ground without hurting your legs. A simple squat is done by putting your feet shoulder-width apart and then with you back kept straight get into a sitting position as low as you can. Hold the position for some seconds and then get back up.
There are several kinds of squats you can add up in your workout. Some of them are:
a) Pulsating squats: Similar as a regular squat, but in sitting position, do 3 to 4 up-down pulses and then stand back up.
b) Jumping squats: This is similar to a regular squat, but instead of coming back usually to standing position, jump back up from sitting position landing on the ground on feet straightly.
c) Split squats: in this exercise, put your one leg forward and other feet on a box or someplace higher and do squats on your one leg keeping the back straight at all times.
d) Weight lifting squats: these are done by lifting some weight on the back and doing a regular squat. If you don't have weights available at home, you can lift anything that can substitute for weights while squatting.
5. Crunches:
It is essential to build strength in your core, which is your abdominal and mid-section muscles. It helps the proper energy transfer from legs resulting in a better and higher jump. Crunches help a lot in building the core strength and increases your body's stability.
To perform a crunch, lie down flat on floor and knees bent with feet flat on the ground. Then try to raise your shoulder with applying force on your abdominal area. Hold the position for few seconds and then back to laying position.
You can also do side crunches to build side back muscles by trying to touch the elbow on one side to the knee of the other side while in the laying position.
6. Box jumps:
It is a specially designed exercise to increase core strength for vertical jumping. Get a strong enough to hold your weight and with full force, jump onto that box from the floor and then jump back down. With time gradually increase the height of the box, and your vertical jump will improve. The closer you can keep your knees and chest, the higher you can jump.
7. High jumps:
high jumps are the most straightforward exercise to improve your jumping. Mark a point higher than your maximum, and start jumping with your hands up continuously as much as you can. Gradually your vertical jump will increase, and you can set your target higher and higher.
8. Side jumps:
This exercise helps to increase your core stability and strength and also your balance while jumping. Stand straight with feet close, then jump to the left side landing at one foot, then jump to the other side landing on the other foot. Jump side to side for about 10 to 20 reps.
9. Alternate leg lifts:
This exercise gives strength to your ankle muscles. It is crucial to strengthen your ankle because there are significant chances of your ankle muscle getting damaged in jumping. Stand straight and lift your one leg and hold the position until you feel your leg getting tired then switch to the other leg.
10. Stretches:
After the workout, it is essential to stretch all your muscles, preferably leg muscles correctly. Stretches are necessary for muscles to relax and also makes them flexible. Muscle flexibility is vital for vertical jumping, and the more you are flexible, the higher you can jump with ease..
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