Last modified: Sunday, October 14, 2018

Are you involved in sports such as basketball, volleyball, high jump?

Or you want to be an explosive athlete with extreme power and strength? In any of these training, the important thing is you need to increase your vertical jump.

You need to have proper power and strength training for quick moves and a higher jump. It includes common plyometric exercises for different types of jumps and bouncing movements.

This exercise strengthens the muscle fibers which increase muscle contraction and strength that improves vertical jump, flexibility, speed, and power. Before doing anything, first, you should measure your vertical height with the help of a Vertical Jump Tester. This measurement is called a baseline. It will help you to observe your improvements.

Measurement should be done with a 1-foot approach jump, 2-foot approach jump, and 2 foot standing jump.

Table of Contents

8 Great Ways to Increase Vertical Jump

1. Lateral Jumps

lateral jumpsWhen lateral motion in include with jumps, it helps your agility and increases stamina and height. Lateral jumps help to develop power that helps the athletes that often change the direction.

How To Perform This Exercise

Stand with the bend knees, in a squatting position and feet slightly wide apart. Keep the spine straight and back flat.

Push yourself upward and jump sideways, from left to right or right to left, as per your convenience.

Land softly on the other side in a squatting position. Jump back to starting position.

Do these repetitions for 30-60 seconds in three sets.. Take a break for 60-90 seconds after each set.

You can also place an obstacle like a cone to increase the level of difficulty.

2. Single Leg Bounds

single-leg-boundsSingle leg bounds increase the force of your lower leg. For new ones, they should begin with two-leg bounds, so that their body gets used to the stress during this power movements. Then they should move with single-leg bounds.

How To Perform This Exercise

Stand on the right leg and balance your body.

Slightly swing your arms towards your back, bend your right knee and jump forward with taking a proper jump.

Softly land on the right leg, bend your knee and take another jump. Do these repetitions for around 20 seconds.

You should be aiming to jump for the same length in every repetition.

3. Squat Jumps

squat-jumpsSquat jumps plyometric exercise that improves the strength and posture of your lower body. This exercise activates your leg muscles, butt, core, and helps in hip extension for athletic movement.

How To Perform This Exercise

Stand with feet shoulder-width apart, in a regular squat position - knees bent, butt out, hands on your sides, lean slightly forward, and look in front.

Join your palms together, jump up straight energetically, swing arms backside, and land softly back in the squat position.

Try to achieve maximum height as you jump. Do this repetition of 10 jumps in 2-3 sets. This increases the muscle strength of your legs and helps you get stronger legs.

4. Tuck Jumps

Tuck-Jumps-ExerciseTuck jump is a high-impact exercise that gives strength to your lower as well as upper body, the muscles of legs to your core. It gives benefits to athletes to jump high and run fast. It is considered as an advanced version of the squat jump.

How To Perform This Exercise

Stand on the floor with feet hip-width apart.

Lower your body, bend your knees to 90 degrees, and take your arm backside.

Swing your arms forward, jump up, and bring your knees near to your chest. Keep your upper body straight.

Softly land on the floor with your knees and butt bent. Pause for a moment, get back to the standing position, and go for the next jump.

Do this repetition of 5-10 jumps in 2-3 sets. Take 30 seconds rest between each set.

5. Depth Jumps

depth-jumpDepth jumps are an excellent plyometric exercise that includes muscles of the ankle, knee, thigh, and butt. In this exercise, when the feet are in contact with the ground, the muscles stores elastic energy and then contract explosively. Depth jumps increase your ability and strength in running and jumping.

How To Perform This Exercise

Stand straight on an edge of a 12-inch high box or platform. Lead your one foot forward and slowly step-off from the box.

Softly land on the floor, bend your knees slightly and immediately jump up reaching the maximum height as you can.

Swing your hands from front to back and then upwards as you jump, to add momentum.

Step-up on the box and do this repetition for 6 jumps in 3-4 sets. Take 30-60 seconds rest between each set.

Start with a 12-inch high box and later you increase the height of the box. Jumps also make calves stronger.

6. Split Squat Jumps

Split Squat JumpsSplit squat jumps are a plyometric exercise that provides power and strength to your thigh muscles. It is known as a high impact exercise and it requires good joint stabilization and muscle strength to perform properly.

How To Perform This Exercise

Stand straight, legs together, and arms on your sides.

Bend your knees, swing your arms, jump up and land into a split squat position - right leg forward and left leg backward. Both knees bend.

Jump up again and land into a split squat by reversing the position on leg - left leg forward and right leg backward. Don't take a pause between the jumps.

Do this repetition for 10 reps in 2-3 sets.

7. Broad Jumps

Broad JumpsThe broad jump is known as the standing long jump is one of the fitness tests in the NFL Combine to test explosive leg power and strength. This exercise helps to contract the muscles of your legs and core quickly, to generate maximum force for each leap.

How To Perform This Exercise

Stand straight with your feet slightly apart and arms on your sides.

Bend your knees, lean your upper body forward and hips backward.

Swing your arms from front to back, then upwards. Jump up high and forward.

Softly land in a squat position and maintain your balance. Get back in starting position and do its repetition.

9. 180 Jumps

180 Jumps180 jumps, also known as twisting jump squats, that combine both the lower body and core to build strength, speed, and coordination. This exercise helps you to develop extreme leg power and core strength.

How To Perform This Exercise

Stand straight with your feet shoulder-apart, keep core tight and arms on your sides.

Bend your knees and hips backward in a squat position.

Jump up and spin 180 degrees to your left (half-round). Swing your arms from back to upwards as you jump. Softly land in a squat position.

Quickly jump up again, spin 180 degrees to your right, and land on the opposite side in a squat position.

Do this repetition for 30 seconds in 2-3 sets. 

Any Athlete In The Readers?

If you're really into games where making a vertical jump really matters, You should definitely consider adapting these workouts in your daily routine. These techniques are widely used by many basketball players.

Do share this article with your basketball payer friends and have the benefit of increased verticle jump.

Leave a Reply

Your email address will not be published. Required fields are marked *