Tips for Increasing your Vertical Jump

How can you jump higher and with more power? These tips can help you to amp up your force and speed, which is key to increasing your vertical jump.
Tips for Increasing your Vertical Jump

Last update: 21 August, 2019

You can improve your vertical jump with the right workouts and techniques. Strength and speed are the steps to achieving an increase. Maximizing your vertical jump is important for a number of sports; you can turn to various exercises and methods to start improving.

Physical and technical tips for increasing your vertical jump

These simple tips will come in handy for anyone who wants to see an improvement in their jump.

Work out

Following a workout routine to strengthen your muscles is essential. Your workouts should focus on your quads, calves, hamstrings, and glutes.

Momentum plays an important role in generating the force that you need to jump vertically. On another note, you also have to maintain a low body fat level in addition to being flexible and having strong shoulders.

Squats are one of the best exercises for vertical jumps. They’ll help you work out all of your leg muscles. By working them all out in one exercise, you’ll see faster and more effective results in terms of strength and mobility.

Increase elasticity of your tendons

An increase in elasticity can help your body store more energy while jumping. Certain workouts can significantly improve how your body takes off before a jump. Going beyond the muscles, elasticity also helps your body to launch.

Exercises that combine strength and speed for improving vertical jump

The combination of strength and fast movements that require speed helps you improve your physical stamina. These types of exercises work out all of your joints and large muscle groups. They’re extremely important for improving overall body coordination.

Kettlebell swing

Following combined sets of kettlebell swings is an aid to the stretch-shortening cycle. In this exercise, you have to stop lifting at the height of your chest and lower the weight quickly. As a result, your body absorbs more elastic energy.

vertical jump kettlebell

Barbell clean

Barbell clean is great for seeing higher jumps in no time. This exercise helps you to generate a more explosive force, especially in your hips.

vertical jump barbell clean

Vertical jump: add different jumps to your workout routine

Explosive exercises are the best for increasing your vertical jump. They aim to make you stronger, build your stamina, potential and flexibility. We recommend adding a variety to your routine.

Plyometric jumps

Jumping exercises in varied directions that use both legs or just one reduce the risk of imbalanced muscles. Feel free to use platforms, steps or other elements.

vertical jump plyometric jump

Depth jumps

For box jumps, start on a platform and rely on gravity to get you back down. At a higher height, you gain more speed, which translates into a higher bounce on the floor. Aim to spend as little time possible on the floor after jumping down from the platform. In addition, prevent injuries and increase your vertical jump by staying on your tip-toes.

Start by using low platforms and increase the centimeters as you gain more experience. Ultimately, this exercise should develop a stronger rebound. And, remember don’t jump off the platform, but rather, fall to the ground.

Reinforcing technique for the vertical jump

While there are several ways to increase vertical jumps, you should experiment with various techniques to find the one that works best for you.

When you jump, slightly arch your back and keep your arms extended towards the ceiling. Gaining momentum is always easier on tip-toe. After, throw your arms back as you bend your knees and move your hips.

The speed of your descent is the foundation of a solid vertical jump. Additionally, you should always keep your head up to gain more centimeters in height and prevent your body from thrusting forward.

Warm-up

Before a jumping competition, you should prepare your muscles adequatelyEach muscle that plays a part in the vertical jump should have a good stretch before action. By preparing with a good warm-up, you can extend your hips better and enhance the flexibility of your muscles.

vertical jump warm up

You should also lift weights five minutes before jumping for post-activation. The reaction will reach its peak after fatigue and will fade after ten minutes.

In summary, you can jump more powerfully with dedication and perseverance. Dedicate a few days of the week to do these exercise routines and you’ll soon be able to jump higher. While there’s no exact technique for improving, these general recommendations are great for anyone looking for more momentum.

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