It’s always a plus for any athlete to have an exceptional vertical leap. Though not everyone has this gift, hard work, and dedication is still the best formula to excel in the world of sports. Check out this video by Brendan Meyers to help you jump like pro athletes.
Superb Workout Program To Increase Your Vertical Jump
Exercise Routines To Boost Your Vertical Leap
For a program that is designed specifically for athletes, this is a workout routine that you can do three days per week to really increase your vertical jump. Body weight exercises are best for any type of sports workout program. Whether you’re into basketball, volleyball, football or any other sports, you are handling the weight of your body most of the time, so this type of exercise allows you to effectively move as you please and develop your athleticism. It’s important to consistently follow the program for three days in a week, then examine your progress after six weeks. Let’s get started.
1. Plyo/Platform Jumps
Stand in front of a platform with feet under your hips & hands by your side. Lower yourself into the jumping position by bending at your knees and hips. Keep your head up and back straight, then explosively jump from the crouched position swinging your arms, and land on the center of the platform. This will absorb the impact on your legs. Do this in 3 sets with 3 repetitions for every set.
2. Jump Over To Tuck Jump
Stand straight with your head facing forward and your hands hanging naturally at your side. Perform a squat by flexing your knees and bending at your hips, then jump over the platform as high as you can while simultaneously lifting your arms and pulling your knees as close to your chest as possible. Squat immediately upon landing then swing your arms back to create momentum as you perform another tuck jump. Do this in 3 sets with 3 repetitions per set.
3. Single Leg Tuck Jumps
Stand on one foot then raise one leg (bent at knee) and jump straight up off the ground with the other leg, bringing the jumping knee higher than the stationary knee. Land softly on the ground with both feet. Do this in 2 sets with 4 repetitions for every set, alternating your jump off foot for each repetition.
4. Split Jumps
Stand with one foot forward and the other foot back with knees initially bent slightly. Dip body down by bending legs more, then immediately jump upward. Quickly reposition legs and land with feet in opposite positions. Repeat sequence with opposite leg movement. Do this in 4 sets with 3 repetitions for each leg in every set.
5. Depth Jumps
Drop off of a platform (up to 1 meter or more in height) and then upon ground contact, rebound jumping off of the ground as high as possible. Do this in 2 sets with 5 repetitions per set.
6. Vertical Jumps
Squat down and jump up as high as possible reaching up with one or both hands. Upon landing, immediately jump up again and attempt to reach higher. Do this in 4 sets with 3 repetitions for each set.
7. One-Leg Plyo Jumps
Stand on one leg and jump onto the platform, landing softly in a squat position on the same foot. Do this in 3 sets with 3 repetitions with each foot for every set.
There you have it with your workout routine to increase vertical jump. Remember this needs to be three days per week for six weeks, then look into your progress to decide if you have to add more time for better results. Your rest period is going to be as long as possible until you’re fully recovered. If you’re fatigue while doing an exercise for explosiveness, you will not get the full effect of what you’re trying to achieve.
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