Tried everything on how to jump higher? Focus on lower leg workouts to generate the power needed to elevate. Plyometric exercises are not just a fad, but the best workout to build strength, explosion, and lose weight. This week, we’ll increase your vertical through the implementation of two exercises to add to your workout plan.
Just like any machinery, the human body has many complicated parts. Pulling and pushing are forces in constant motion, and the simplest movement requires many muscles and joints. To be able to jump vertically, the ankles, hips, and knees must forcefully contract the muscles to jump higher. By having strong joints, the muscles can be contracted harder and will result in a greater amount of energy upon its extension. To add inches to a vertical, improve the rate of contraction.
The depth jump is a plyometric exercise that works out the quadriceps, hips, and calves. In order to perform the drill, you will need two boxes or benches. One should be about 12 to 16 inches high, the other one about 24 inches high. Have the two boxes about 2 to 3 feet apart. To start the exercise, stand on the shorter box, with the body facing the higher box. Simply jump down from the shorter box onto the ground, then jump as quickly as possible onto the higher box to complete the repetition. As your ability improves, increase the height of the boxes or benches. Perform about 8 repetitions for a set, and do 3 to 5 sets.
The weight-release jump is a gravity defying exercise. It also works out the quadriceps, the hip flexors, and calves. To perform this exercise, you’ll need a pair of light dumbbells and a mat or an area that can absorb the dumbbell drops. Just like jump squats, with the dumbbells in each hand and the arms down by the side, simply bend the knees and jump high as possible. While jumping up, release the dumbbell to complete the repetition. Do 3 to 5 repetitions continuously for a set. 3 to 5 sets is a good number to start with.
Any workout plan will need some time for results to come. Be methodological and persistent with the work put in and the goals will be actualized. The best time to train is now, especially for basketball training. The off season is where champions are made, so go out there and pay with sweat. As always, consult a medical professional prior to beginning any exercise regimen.