The vertical jump is the ability to propel oneself upwards off the ground. The measurement of how high someone can jump is called their vertical leap.
Vertical jumps are often done for sport and in athletic competition; however, they can also be used as an exercise to improve lower body strength. Vertical jump exercises are typically part of a weight training program that focuses on improving leg strength by using weights or resistance bands.
In this article, you will learn the best ways to increase vertical jump.
Jumping jacks help develop fast-twitch muscles.
How to do it: Start by standing with your feet together and arms at your side. In one movement, jump as high as you can while moving your arms out from your sides and up above your head. When you land, bring them back down to the starting position and repeat the jump again.
You should then feel a burn in your legs and hips where more fast-twitch muscles are concentrated. Try to complete three sets of 10 repetitions a few times a week for best results.
This exercise helps develop lower body strength, which can contribute to greater leaps. Squat jumps increase your vertical jump by working on the muscles in your legs and hips. They are also said to improve foot speed.
How to do it: Start in a standing position with your hands at your sides or behind you. Sit back into a squat until you reach about 90 degrees at both knees and thighs with the ground. Jump up explosively with both feet while extending arms straight out ahead of you. Land back down in the same squatting position where you started with knees bent at 90 degrees. Repeat 10 times for three sets total.
Tuck jumps are also known as power skips. These are similar to squat jumps but are performed with an explosive hop at the top of the movement.
How to do it: Start in a standing position with your hands out in front of you. Squat down until thighs and hips reach about 90 degrees while keeping knees bent and arms straight back behind you. Hop straight up as high as you can off both feet, tucking knees into the chest at the height of your jump. Land softly back down into a squat where you started with knees bent at 90 degrees again. Repeat 10 times for three sets total.
Broad jumping helps develop speed and explosiveness lower body muscles that contribute to greater vertical leap height.
How to do it: Stand with your feet shoulder-width apart and extend your arms straight out in front of you. In one movement, jump forward as far as you can while keeping your body straight. Land with both feet together and go back into a squat. Repeat 10 times for three sets total.
Jumps can be a great way to work on your vertical leap, but they are only one piece of the puzzle. You may also want to consider weight training if you want to increase it even more. Remember that every person is different so what works for some people might not work as well for others. Jumps should just be seen as another tool in your arsenal when trying to find ways to improve this aspect of athleticism or performance level.