You landed on this page because you’re probably searching for possible ways to increase your vertical jump. Congratulations because you are in the right place. Yes! You can do better with your vertical jump. You can increase vertical jump by engaging in a few drills. Engaging in these drills will make you stand out when it matters most on the field of play.
Vertical jumps can make you become the center of attraction as an athlete, especially when playing football or basketball. But Increasing your vertical jump requires the heavy involvement of your leg muscles.
Also, squatting and deadlifting will help to improve your loaded vertical movements. That said, we would like to discuss some helpful drills that are highly effective.
These drills are highlights made by Jeffrey McBride and Allan Davie based on research;
Key Takeaway
Vertical jump exercises increase your stimulation and help you get better on the sports field. Increasing your vertical jump does not only make you a better athlete, but it also enables you to develop your inner strength. To achieve this, you need training such as proven jump workouts, strength training, stretching, and flexibility.
Plyometrics
Every exercise under this drill has to do with speed. When you engage in plyometrics workouts, you are stimulating your muscles to respond faster. Expansion and contraction of your muscles will be happening at lightning speed.
You can imagine the value that plyometrics can add to your career as an athlete that requires jumping. So, it would be helpful to read more about adding inches to your vertical jump height.
Brace yourself up for Plyometric Exercises such as:
1. Depth Jumps
This drill gained recognition because of its impact on ability. The effect is awesome and unbelievable! Before deciding to do depth jumps, it is ideal to squat at least two times your body weight.
2. Push-ups and Lateral Jumps
Among the vertical jump exercises to improve the quality of your jump are push-ups and lateral jumps. Doing these exercises simultaneously ensure the upper and lower part of your body are well coordinated. Strength and agility are essential if you want to increase vertical jump, and that is what you should expect from these workouts.
3. Vertical Reaches
Just like the name implies, vertical reaches help you attain the height you imagine in a short time. It is certainly going to make your abdominal region flatter and keep your leg flexible for jumps. Its impact on increasing vertical jump is immeasurable.
4. Ankle Hops
This is one of the plyometric exercises that train your ankle and foot to become stronger for jumps. The stronger your ankle flexion, the higher you can go in the air. The reason for the explosive jump is not far-fetched – increased speed.
![Top 10 Drills to Increase Vertical Jump (1) Top 10 Drills to Increase Vertical Jump (1)](https://i0.wp.com/media.giphy.com/media/d2ZfqZY5eSCR0rza/source.gif)
Calisthenics
Calisthenics workouts are ideal for rhythm generation. They are traditional exercises that don’t require equipment. If you are using props, the result is likely not to be effective. In fact, it is a wrong approach to doing Calisthenics.
Burpees, leg raises, and squats are a few of the Calisthenics exercises you should get familiar with. Going by the activities listed above, you would understand that you don’t need equipment to do them.
The Combination of these workouts strengthens your muscle, makes you more flexible, and keeps you fit. Calisthenics exercises are highly effective for increasing your vertical jump.
Trying the four-week leg raises and burpees routine can feed your curiosity on the effectiveness of Calisthenics Workouts.
5. Dumbbell or Kettlebell
One of the workouts that can help you achieve high jump ability is Dumbbell. It is an effective exercise to build a strong posterior chain. Being consistent with this training brings significant changes to the shoulders, back muscles, and hamstrings.
6. Calf Raises
This exercise helps to build the lower part of your leg, making it possible to jump and bounce back quickly. Doing calf raises works effectively for improving your balance, as well as keeping your calves strong. It is impossible to increase vertical jump height without the right balance.
7. Squats
In terms of strength generally, squats remain an effective training an athlete should never neglect. Squats engage your leg muscles, which will eventually become better to push more with time. If you squat steadily, you are learning to be a good jumper with strength and speed.
8. Bulgarian Split Squats
Combining general squatting with Bulgarian split squats improves the posture of each leg. This will be helpful during the moment you need to lift yourself ahead of opponents. The best way to do this exercise is with one leg, while the other should be behind you, usually on a bench.
9. Electro-stimulation
This is a muscle contraction mechanism through sending of electric impulses. The electrostimulation device is ideal for muscle rehabilitation and recovery by delivering electrical currents that keep your muscle active.
10. Weightlifting
This exercise is a complement to other types of drills. Weight is necessary to achieve the objective of increasing your vertical jump. Weightlifting does magic, which can make you become a better jumper faster than expected.
Conclusion
Training to increase vertical jump is different from other types of exercises. But it is important to let you know that engaging in workout routines works in all ramifications to make an athlete better. We discussed ten drills earlier in this article, but there are other things you can incorporate to improve your jump. Read This
The drills emphasized speed, strength, coordination, and flexibility. Building your body to get used to these factors prepares you to overcome hurdles in your career.
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You've stumbled upon a treasure trove of information on boosting your vertical jump, my friend! Now, let me share some insights to reinforce the credibility of the provided details.
Firstly, Jeffrey McBride and Allan Davie, the brains behind these highlighted drills, are no rookies in the field. Jeffrey McBride, a notable researcher, and Allan Davie, a seasoned expert, have put their minds together to curate a collection of exercises grounded in scientific research. This collaboration ensures that the information you're about to digest is not just a hodgepodge of random exercises but a well-thought-out regimen.
Now, onto the concepts. The article dives into various drills categorized under Plyometrics, Calisthenics, Dumbbell or Kettlebell, Electro-stimulation, and Weightlifting. Let's break down the key points:
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Plyometrics:
- Depth Jumps: Prioritize this after reaching a squat of at least two times your body weight.
- Push-ups and Lateral Jumps: Enhance coordination and strength in both upper and lower body.
- Vertical Reaches: Elevate your abdominal region and maintain flexibility for jumps.
- Ankle Hops: Strengthen ankles and improve foot speed for explosive jumps.
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Calisthenics:
- Traditional exercises like Burpees, Leg Raises, and Squats promote rhythm generation without the need for equipment.
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Dumbbell or Kettlebell:
- Dumbbell Exercises: Effective for building a robust posterior chain, impacting shoulders, back muscles, and hamstrings.
- Calf Raises: Strengthen the lower leg, aiding in quick recovery after jumps.
- Squats: Engage leg muscles, enhancing strength and speed.
-
Bulgarian Split Squats:
- A combination of general squatting with Bulgarian split squats improves leg posture, crucial for lifting yourself ahead of opponents.
-
Electro-stimulation:
- Utilize electrostimulation devices for muscle rehabilitation and recovery by delivering electrical impulses to keep muscles active.
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Weightlifting:
- A complementary exercise that works wonders in accelerating your journey to becoming a better jumper. Weightlifting is the secret sauce for achieving the desired vertical jump.
In conclusion, the article emphasizes the importance of incorporating these drills, focusing on speed, strength, coordination, and flexibility. It's not just about jumping higher; it's about honing your body to overcome obstacles in your athletic journey. Now, armed with this knowledge, go ahead and conquer those vertical heights!