Do you want to know which exercises to start with that will improve your vertical jump? There are quite a few out there. There are a few in particular that can increase your capacity and help you learn how to jump higher. Here are some fundamental ones that are an excellent place to begin your training. Make sure that you follow the movements properly. Many people perform the correct exercises, but they don’t do them correctly. 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 well think that just the leg muscles need development to help you jump higher, this is not correct. The muscles in the back and waist are also very significant. The erector muscles are the strongest muscles in the back and take on the most work. Your plan should include exercises for the back and waist areas as well. Which brings us to our opening exercise.
Dead Lifts
A good exercise to begin with is the dead lift. Arch your back, bend your knees while holding the weighted bar. Bring the barbell up until you are standing erect with the barbell hanging across your thighs. Slowly lower the weight back down. The first 3 sets of 6-8 reps should be done swiftly but steadily to avoid injury. {Take a rest.|Take a brief rest after these first 3 sets.} Complete one more set taking your time and being more intentional.
Leg Presses
One more high-quality exercise is leg presses. Set the weight on the machine to a weight appropriate for you. Spread your feet apart. Allow the weight to come down as far as you can and then, pretending like you are jumping, thrust the weight back up quickly. It’s not about the slow and steady here. Jumping is an explosive move, so you need to do this exercise in an explosive manner. Repeat this exercise six times – and do five sets. Let muscles to rest between sets.
Medicine Ball
Lastly, utilize a heavy medicine ball in place of a basketball. Imagine you are going to slam dunk, but don’t in reality 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. Doing this exercise as hard as you can will have a big effect on your vertical jump.
While these are simply three exercises, they can be a good start to increasing your vertical jump. Combine these with additional jumping exercises. Don’t fail to remember to use the proper form while performing these exercises. It can help you sidestep injury.
Related Articles
December 27, 2009
See more in Football Betting
