Exercises To Increase Vertical Jump
This is Part 2 of a 12 Part Series…Exercises To Increase Vertical Jump
In this series, we are covering 24 of the best routines to use for improving your vertical jump. This article will cover the second two of these jumping exercises. There is one article prior to this one in the series. The rest will follow. There are links at the end of this article to several of the others in this series. Be sure to check them all out to see how they can each help your vertical leap!
50-Rep “Rhythm” Squats – This is a little-known exercise we generally use roughly 3 weeks before one of our athlete’s is going to be getting tested in the vertical jump. You would generally start your jump work out with this exercise and, instead of multiple sets, you only perform one all-out work set after a nice warm-up. The starting position should have your legs about shoulder width. Try to go as heavy as possible on your one set. An effective objective is 90 – 100% of what your own max full squat weight is normally.
Essentially, you’ll perform five sets of 10 quarter-squats back to back as quickly as possible . Do the initial ten reps exploding onto your toes (as if you were jumping), and then on reps 11-20 continue to keep your heels down on the way upward, after that, burst onto your toes once again while executing repetitions 21-30, keep your heels all the way down for repetitions 31-40 and after that perform the last ten reps by exploding onto your toes again. It helps to have a partner count out loud to help you perform all 50 repetitions as quickly as possible without having to break momentum. This is a fantastic exercise for athletes whose muscles have a poor elastic component and is definitely one of the main exercises to increase your vertical jump.
Form is important when doing squats. Check out this link for some valuable info on the proper form for squats.
Snatch Grip Deadlifts – This particular exercise is fundamentally an ordinary deadlift, except that you utilize a “snatch” hold. By taking this wider hold, you ought to get deeper “in the hole” when performing this exercise, thus further employing the muscles at the lower back and legs (hamstrings and butt along with low back).
Snatch grasp deads can be very good in their capacity to build strength in the posterior chain of muscles and can be a fantastic cornerstone training workout to use when trying to improve your jumping ability. This jumping exercise can help build strength and put slabs of muscle on your butt, hamstrings. As well as working your spinal erectors, arms and upper back muscles. One problem with this particular jump training exercise is that it can make sitting down quite difficult (a “pain in the butt”) the morning right after doing it.
Also, to improve your jumping by “leaps and bounds”, be sure to check out the rest of the series of training articles on Exercises To Increase Vertical Jump!