The higher the jump, the better the dunk or the better the header. It’s evident especially in basketball that a strong vertical jump will improve on the team’s defense and ensure scores are made when dunking. Jumping exercises have been related to successful achievements by sportsmen like Jerome Simpsons of the Bengals with the renowned front-flip touchdown.
It’s quite humiliating to have a point guard dunk over you because you cannot jump higher than when needed to defend. Some consider the improvement of vertical jumps a theory but with proper training, it can actually be realized.
Here are 4 exercises that teach you how to jump higher.
1. The Squat
Nothing strengths your legs like an ultimate squat workout on leg day. A good vertical jump is as a result of power produced by leg strength. The squats mainly target the glutes and quads that are involved during a leap.
An athlete seeking power training needs to incorporate jump squats in their exercise. Muscle activity is the main driver for that vertical jump and squats aim to achieve that.
2. Stair and Box Training
Running up a staircase enables an athlete to improve on their jumping ability even without their knowledge. Core muscles are a boosting factor for that high jump and running up a staircase builds up these muscles. Push the body during the process and maximize your runs to ensure the exercise works out for the jumping routine.
Box jumps are effective only if the box can keep you balanced and support your weight. Maximizing the effectiveness of the box jumps increases once the ability to jump higher and better.
3. Plyometrics Exercises
Exercises for plyometric training incorporate truck jumps, power skipping, and the burpee. The exercises are aimed at increasing the power in an individual’s body and build the body. Performing the truck jumps is through standing with the feet spread out and jumping into the air.
Burpee is performed by standing before assuming a horizontal position on the ground. A push is performed and a final truck jumps to finish the exercise. Power skipping engages the upper leg through lifting it as high as possible as one skip.
For athletes with poor stretch cycle and lack foot strength, this can be a very reliable exercise to boost performance.
4. Jumping Rope
Most boxers utilize this exercise to boost speed and explosiveness. Unknown to many, the exercise also develops an individual’s leap. Incorporating this exercise with the calf raises strengths the leg power and facilitates better vertical jump training.
The exercise is effective if the feet are maintained together and no skipping is done while jumping rope. Alternating the legs can enable the exercise to help you benefit more especially in improving the leg power.
How to Jump Higher
Calf raises and squats are the most common exercises that build strength and can be easily executed for that improved vertical jump. Plyometrics are better encouraged as their complexity allows an athlete to intensify the vertical jump training.
For more recommendations on how to jump higher, check out our blog.