Fitness

Simple Exercises to Improve Your Vertical Jump

Vertical jump training has been a popular topic for many decades. It occurs because of college and NBA basketball’s popularity with its thrilling slam dunks seen in almost each of the games, creating an interest to make a single program. Since then, the nba dunk contest has become great games that create an interesting weekly program. Even today, it is indeed no wonder that the 2020 nba slam dunk contest still has many fans coming to enjoy the exciting games. As a result, more people wish they could dunk, making vertical jump training in high demand. 

Therefore, this article wants to share the three simple exercises to improve vertical jump and how you can benefit from doing them correctly. Keep in mind that everyone has a different exercise level when it comes to fitness training. It isn’t going to be a “one size fits all” solution, and you’ll benefit significantly from an approved jumping program that shows you exactly how to increase your vertical jump. However, this is only the beginning, and it will build a fantastic foundation for your vertical jump and complete fitness.

Squats (3 Sets x 15 Reps)

squatThis one is unlike regular squats, where you focus on form and want to build muscle. With vertical strengthening exercises, you want to focus on building strength and training the muscles you use the most (like the ones you need for jumping). The trick is to gradually reduce the weight and then jump into the takeoff phase. Try to take 3 seconds to lower and 1 second to lift upwards. For the squat rack, you can use anything instead of a barbell or dumbbell. Try using a backpack full of bricks or anything to improvise your squats. Never find a justification that hinders the exercise.

Standing Calf Raises (3 Sets x 20 Reps)

If you have access to a gym, you can do this exercise with a system. Follow the same principle as described above for the squat. Take 3 seconds to descend and 1 second to explode upward. When taking this exercise at home, stand with your feet’ balls on a step. Meanwhile, your heels hanging over the edge. Lower the weight down with your calves to turn your heels below the steps. Return to the starting position with your calves. You can do this exercise with a backpack full of bricks.

Bounders (3 Sets x 12 Reps)

It is an excellent part of the exercise since no equipment is required. Start in a standing position with a few free squares in front of you. After that, bound as high and far as you can from your left foot, put on your right foot, and immediately bound as far as you can again. Every time you bound, it should be explosive with an exaggerated arm swing.