How to Improve Vertical Jump

Jump rope often

This might sound a little obvious but the fact is that jumping rope on a regular basis will significantly strengthen the body muscles tasked with helping you execute a vertical jump. For this reason, try to engage in this activity every day, with each session lasting not less than 15-20 minutes. For better results, jump rope on a hard surfaces that also offers you ample space above the head for the rope. Besides, try to jump with both your feet and ankles put together and avoid jumping on one foot.

Over time, try to improve your jumping pace, eliminating the small balance hops you might be taking when starting out. An equally helpful exercise comparable to jumping rope is a quick run up and down a stair as it targets the same set of muscles

Stretch out

In a majority of cases, athletes tend to underestimate the value that stretching offers in enhancing one’s vertical jump. However, it has been established that frequent static stretching can help to improve various fast-twitch power exercises such as vertical leap among others. By stretching, you improve your overall body flexibility which is important in activating several muscle groups including those involved in executing vertical leaps.

Strengthen the legs first

Let’s look at it this way, everything has to have a foundation. And the foundation in the case of a vertical jump is ensuring that the legs are already set to hold the weight and stretch enough when taking the leap. As such, it is important that you first aim to strengthen your legs by engaging in effective exercises such as squats, deadlifts, box jumps, and other related exercises across the vertical plane. Over time and upon gaining some experience, you can then proceed to take lateral and other minor movements.

Eliminate knots from your leg muscles

Muscle knots, also referred to as “trigger points” are found in most parts of a human body and are known to restrict muscle tissues from increasing in length. These knots weaken and shortening the respective body muscles. The good news, however, is that you can easily get rid of them using several key exercises such as use of a foam roller. For example, you can put the foam roller under your one of your leg’s calf while resting the other one flat on the floor. You can then roll from your ankle area to the knee. Such exercises are known to enhance the flexibility of your leg which is crucial in improving your vertical jump.

Do squats

A good squat should leave you feeling like your entire lower body and other core muscles around the abdomen and back areas are properly worked out.

For this reason, squats are considered to be an important exercise that will significantly impact various muscle groups responsible for enhancing vertical jump. At the beginning, you might want to start with a basic squat that entails placing your feet hip-width apart and keeping both your heels lying flat on the ground.

From here, you can slowly lower your body to the lowest point possible by just bending your knees. Remember to have your neck maintained at a straight position and your back erect. Lift your body back to the initial starting point.

You can then repeat this procedure severally for better results. With time, you can consider adding some weight gradually as well as try to jump out of a squat. This helps to strengthen your leg muscles even further and subsequently improves your vertical leap.

Wanna dunk but you’re too short?

Bulk up your calf muscles

There are numerous exercises from which you can choose to strengthen your calf muscles. However, we’ll outline a classic one that has been proven to work well over the years. To begin with, you’ll stand on a step so that the area underneath your toes (not the heels) is the one supporting your body.

You can then raise yourself gradually for a few inches and try to stand on your tip toes. At this point, you should be feeling the pull building up in your calves. Gradually lower your body back to the starting position and repeat the procedure severally in a day.

This type of exercise enhances the power of your calves thereby strengthening your legs for better vertical jumps.

Record your progress

While starting out to exercise for vertical jumps, one of the initial vital things you should do is to measure your current vertical leap. As such, consider standing near a pole or wall taller than the maximum possible height you can reach when jumping.

With the help of a friend or a trainer, mark the point where your fingertips reaches on the wall while you raise your hands. Jumping with your hands raised, have your trainer or friend mark the new position where your fingertips touches on the wall. The difference between the two positions is the measure of your current vertical jump.

You can then re-measure the difference at frequent intervals to help you know the progress you’re making every day. Tracking your progress motivates you to want to keep improving and thus helps to push you for more every time you train. This way, you can improve your vertical jump and reach higher levels that you deserve.

Additional tips on how to improve vertical jump Click Here

– Begin weight training– this is an optional exercise that will significantly help you strengthen your lower body and subsequently impact your vertical jump.

– Always raise your arms while jumping– this improves your momentum thereby helping you jump higher.

– Practice– just like anything else, practice makes perfect in vertical jumping which is why practicing the skill everyday will help you make quicker progress and improve your results.