An impressive vertical jump is a valuable asset for players of high-impact sports like basketball and it is very difficult to make it to the top of many sports without an explosive jump. If you think a vertical jump is only a skill for those who are physically gifted and born with quality jumping skills, you will be happy to know that with proper training sessions, it is definitely something that you can improve. However, a standard training routine won’t make any noticeable differences. If you want to jump like a pro, you need to train like one. To see real improvements in your jump, you need to build and implement a focused jump training program.
Here are some tips and tricks to help you develop your leaping ability. The best thing about these exercises is that there is no equipment needed, so you cannot make excuses for not practicing.
A high vertical jump is mainly powered by lower-body strength and explosiveness, so some of the most effective exercises include plyometrics and exercises that build both strength and power. The experts at JumpManualBlog explain that while strength exercises train your power with slow, controlled movements, power exercises equip you with explosive, quick moves, and plyometrics help blend strength and speed together. These three types of training combined will maximize your vertical jump. Here are some exercises that you can incorporate into your daily workout routine to improve your jumping take off.
Sprints have long been proven to use more leg muscles simultaneously than even compound lower-body weightlifting. The short bouts of muscle effort help improve both leg strength and athletic performance, which can seriously improve your explosiveness.
Squats are a fantastic full-body exercise that builds both strength and power in your leg. Squats strengthen your hamstring and your glutes which are vital in jumping. Use heavy squats to build muscle and then vary it with jumping squats and band squats for extra explosiveness.
Repeated hops, jumps, and bounding movements can help blend strength and speed together. It is this combination that enables you to react quickly and push off the floor.
This is a great exercise that you can do anywhere to build strength in your quadriceps, glutes, and calves as well as improving your cardiovascular fitness which is vital for being able to jump well from the first minute of a match to the last.
As well as implementing the above exercises into your workout routine, it is vital to invest the time in practicing your jump regularly. Pay attention to your forms such as the lead up to your jump, arm motion, and safe landing technique to get the maximum results with the minimum risk of injury. Always warm-up before your practice sessions. You can devise a warm-up program alongside your personal trainer or coach, just make sure to get the blood flowing and warm up your muscles. Prepare your feet and ankles carefully before jumping to minimize the risk of damaging them. You can do several slow, controlled toe raises to start. Don’t go in straight in with a full vertical jump, you’d want to do box jumps and squat jumps first.
Hone Your Vertical Jump
After you do all your supplementary exercises, you are ready to work on the vertical jump. Keep in mind that you should always start with your feet hip-distance apart. It is also important to measure your jump to keep track of your results. As you work on your vertical jump, here are something to keep in mind:
This is always a good warm-up before practicing your jump. Start with your arms over your head, quickly swing your arms down by your sides as you drop into a squat. Swing back to your starting position before repeating for your next jump. This “pre-swing” is especially beneficial to build momentum to help your jump.
Extend Your Hips
When you measure your jump, your hips should never stay level. The side of your hips that is closest to the measuring tape should lift so that you can extend the arm on the same side to reach as high as possible.
Work on Your Landing
Your landing is as important as your jump because if you land incorrectly, you can seriously injure yourself. To reduce the risk of unwanted damage, do always land with your knees bent.
Jumping is such a valuable skill in so many sports so it is vital to take the right steps to maximize your jump. Jumping can take a serious toll on your knees, ankles, feet, and hips. Your jump takes time, so be sure to give your body enough rest between intensive workouts, so your muscles have time to repair. With hard work and effort, one day, you will see some serious improvements.