Workouts To Increase Vertical
This is Part 4 of a 12 Part Series…Workouts To Increase Vertical
In this series, we are covering 24 of the most beneficial routines to use for increasing your vertical jump. This article will cover exercises 7 & 8 of these. There is three articles prior to this one in this series on “jumping”. 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 jump!
Depth Jumps – A depth jump (or a “shock jump”) is accomplished by slowply stepping from a box and, upon hitting the ground, immediately jumping back up – sometimes onto another box. Depending on the level of skill of the person training, boxes of various height can be used. The higher the jump, the more difficult the workout.
By just stepping down from a box, the muscles are rapidly stretched upon landing, which helps them to contract stronger and quicker while jumping up (similar to what we were speaking of with the box squat exercises).
This is a plyometric jumping routine for this muscle group. The goal of this work out is to spend the least length of time on the ground as possible. We recommend about one tenth of a second for a guideline. Since this time is so short (and hard to measure), we basically say you should just try to jump back up as quickly as you can. When the athlete spends too long on the ground, it is no longer an authentic plyometric work out simply because the amortization period is too long.
If executed accurately, we have found this specific workout to be very beneficial in improving jumping ability by adding power to your leg muscles. The problem is that almost everyone that executes this specific exercise doesn’t adhere to most of these recommendations. If the person crumbles like a deck of cards upon reaching the ground and then takes several seconds before jumping back into the air; the box is either too big or the person isn’t skilled enough to be performing the particular exercise. Make sure the jump is performed correctly.
Reverse Hyperextensions – The reverse hyperextension unit was made well known inside the U.S. by powerlifting guru Louie Simmons of Westside Barbell in Columbus, Ohio. He’s got the patent for the original reverse hyper design. There’s at least one in the majority of fitness facilities around the country and it’s also one of the most regularly used devices in most of them.
Why is this, you may ask? Because the thing works well! If may not seem like a training exercise that would increase your ability to jump, but it surely is. We don’t know of virtually any similar equipment that will work real hip extension in this kind of synchronized way – affecting the hamstring muscles, glute muscles, and spinal erectors all during just one repetition. It also will work as traction and stretch your lower back during the descending part of the exercise. It will improve muscle strength and flexibility. The bottom line is if you would like to run faster and leap higher, you must have one of these in your weight room and be using it.
We have many other exercises that can really blast your vertical jumping as well – be sure to check out the rest of the series of jump training articles on Workouts To Increase Vertical!