Are you looking for some basic movements to increase your vertical jump? There are several to select from. There are a few in particular that can enhance your capacity and help you learn how to jump higher. These will provide you a good foundation to start from. You need to ensure that you follow them precisely. You can carry out the correct exercises, but if you don’t do them correctly, you won’t obtain the results you want. Add these three exercises to your vertical training and you will be well on your way to adding major inches to your vertical.
While most people may think that just the leg muscles need development to help you jump higher, this is not accurate. Your lower back and erector muscles need to be strong as well. Many of the back muscles are heavily involved and need strengthening as well. Vertical jumping exercises should include working on this area. So let’s get started with our first exercise.
Dead Lifts
Dead lifts are great. Remembering to try to keep you back as vertical as possible, bend your knees and grasp down and grab the barbell. Come to an erect position while holding the bar. Slowly lower the weight back down. Complete three sets of 6-8 repetitions. To avoid injury, do not jerk the bar, but perform the exercise quickly and steadily. {Take a rest.|Take a brief rest after these first 3 sets.} Then do the next set, but this time take your time and sense the full range of your muscles.
Leg Presses
A subsequent exercise that can help increase your vertical jump is leg presses. Pick a weight on the leg press machine that is toward the higher end of your range, but not the maximum you can lift. Put your feet about shoulder width apart. Lower the weight until your thighs nearly contact your chest. Then push the weight back up in an explosive method. It’s not about the slow and steady here. Your muscles function explosively when you are jumping, so you have to train them that way in your exercises as well. Repeat this exercise six times – and perform five sets. Take a brief pause between each set.
Medicine Ball
Finally, use a heavy medicine ball in place of a basketball. Make believe you are going to slam dunk, but don’t really throw the ball! Exaggerate the movements and reach for the rim. This will help strengthen all the muscles you will be using when you slam dunk for real. As with the leg presses, make sure to be explosive when you perform this exercise.
These three exercises are simply three of scores that can help enhance your vertical jump. As you develop, add further exercises to your schedule. Make certain you do them properly, though.
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November 20, 2009
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