If you’re looking to improve your vertical jump quickly, then you need to start with training your leg muscles instead of building them up. Building muscles takes recovery time and this has to happen after 24 hours. This doesn’t leave you much time to practice the jumping exercises. The best way to improve your muscle power is to carry out fiery and plyometric exercises every day… even if you don’t have a lot of time.
Four Steps To Better Your Vertical Jump Quickly and Effectively
1 – Warm Up Exercises
The first thing you need to do before any exercise workout is warm up. Begin this with moderately intense leg movements like jogging in place, butt kicks, high-knee skipping, etc. You might think that static stretching is best to warm up with. According to Wichita State University researchers, it will cause a reduction in your power and vertical leaps. Use the above mentioned exercises to get the right stretches for your vertical leaps.
2 – Strength Exercises
Start doing the strength exercises, moving rapidly in a single direction. Begin the exercises by doing box squats. Be in a seated position and have a weighted barbell atop your shoulders and then standing right up. Here’s a small bit of help with this exercise: before you use the weighted ball, use a non-weighted one to see if the starting position doesn’t cause your back undue stress.
Now, beginning from a standing position and near a bench or box, do a one-leg, split-squat jump. Put one leg onto the bench and jump. Be sure you push up with your raised leg, as high as possible.
The next exercise is the paused jump squats. Begin by standing up and weights either in your hands or atop your shoulders then slowly squat down. Hold the position for three seconds and then jump as high as possible.
Now, do box squats standing behind a knee-high box. Use both feet to jump on the box. Do this exercise up to eight times before you go on to the next exercise.
3 – Polymetric Exercises
If you’re going to do polymetric exercises, you need to understand that it demands your legs to do an up and down movement. Some examples of these exercises include:
- High-knee skipping
– Bounding with gigantic steps
Depth jumps are done by standing on a box. Jump off and spring as high as you possibly can the moment your feet hit the floor. To do the 1-2-3 jumps, you need to two running forward steps, jumping high up on the third step. Be sure you do the exercise using your other leg. Standing vertical jumps are done by bending down and then jumping upward as high as possible for up to five reps before going onto the next set.
4 – Cool Down Exercises
Once you’ve done the strength and polymetric exercises, you’ll need to do some cool down stretches. This will boost the flexibility of your muscles and reduce the stiffness and soreness in them so that you get back to working out quicker.