Three Exercises To Begin With For Vertical Leap Training

By Erina Array

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Do you need to know which exercises to begin with that will help your vertical jump? There are more than a few out there. There are a few in particular that can increase your ability to jump higher. Ensure that you follow the exercises properly. Numerous people perform the right exercises, but they don't do them correctly. Begin with the exercises we outline below and you will possess a good groundwork for improving your vertical jump.

You may think the only muscles you need to work on during your vertical jumping workouts are your leg muscles, but that's not the case. Your lower back and erector muscles need to be strong as well. Many of the back muscles are heavily involved and need strengthening as well. Vertical jumping exercises should include working on this area. So let's get started with our first exercise.

Dead Lifts

A good exercise to start with is the dead lift. Remembering to try to keep you back as vertical as possible, bend your knees and grasp down and grab the barbell. Come to an erect position while holding the bar. Slowly return the barbell back to the initial position on the floor. The first 3 sets of 6-8 reps should be done swiftly but steadily to avoid injury. Take a brief rest after these first 3 sets. Then do the next set, but this time take your time and feel the full range of your muscles.

Leg Presses

Another high-quality exercise is leg presses. Pick a weight on the leg press machine that is near the upper end of your range, but not the maximum you can lift. Put your feet about shoulder width apart. Allow the weight to come down as far as you can and then, pretending like you are jumping, push the weight back up rapidly. It's not about the slow and steady here. You need to practice the explosive move to get the most out of the muscles you will use when jumping. Do 5 sets of 6 reps. Allow muscles to have a rest between sets.

Medicine Ball

Finally, utilize a heavy medicine ball in place of a basketball. Pretend you are going to slam dunk, but don't in reality throw the ball! Make sure to extend your reach and try to get the ball as high as you are able to. This will help strengthen all the muscles you will be using when you slam dunk for real. Doing this exercise as hard as you can will have a big impact on your vertical leap.

While these are just three exercises, they can be a good beginning to improving your vertical jump. Begin with these and when you can do them well, you can advance to new exercises. Don't fail to remember to use the correct form while doing these exercises. It can help you sidestep injury.

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