Amidst all the various exercises and workouts to help increase vertical leap, athletes and trainers have discovered the finest and most successful ones to assist in adding more inches to their vertical leap. For beginners, the best way to start off is to increase lower body muscle strength, particularly the leg muscles. Even though some athletes or trainers will lean towards performing squats inside gyms, there are also squats than can be done anywhere with or without weights to increase vertical leap.
Squats
To begin, squats must be done by bending the knees like you are in a sitting down position. Maintain a straight back and keep your feet below the knees. Continue to perform the squat until you reach a 90-degree angle. Lastly, go back to your original position and do the whole procedure again.
Jump Squats
Almost all coaches and trainers will classify jump squats as a strength exercise to increase vertical leap. However, if properly executed, it can have an excellent impact on improving quickness and vertical leap.
- Begin by standing with feet shoulder-width apart from each other and hands locked on the back of your head.
- Perform a squat slowly by bending your knees to form a right angle and jump up as explosively and high as possible.
- After landing, immediately repeat the whole process.
- Perform this exercise with speed and explosiveness for 5 sets with 12 jumps each.
Stairs
This exercise does not mean that you need to find a staircase where you can just go up and down freely.
- Look for a staircase that will have a minimum of 20 steps and perform go up by skipping one stair on every step.
- Walk down the stairs slowly and do the whole procedure for ten times on a daily basis.
Lunges
Lunges are excellent exercises to help increase vertical jump since it develops the quad muscles. There are plenty of ways to go about lunges with or without additional weights.
- To start, stand in an upright position and lunge forward such that one of your upper legs is parallel to the floor or ground.
- Then, go back to your original position with force.
- Perform this exercise for the other leg as well.
Toe Raises
Strengthening your calves is beneficial to help increase vertical jump, which is why toe raises do it for you. Toe raises can be done with or without additional equipment. If you want to stay away from the gym, you can always use a slightly elevated platform anywhere.
- First, place your toes on the edge of the platform such that your heels are hanging. Then raise your heels until you are tiptoed.
- After that, go back down to level your heels and toes, and then do the whole procedure again. This exercise can be done with or without additional weights.
For a game that requires a lot of running and body movements, basketball depends on your leg muscles. Athletes of different levels of expertise require long hours of training to help improve their jumping ability. It is already a known fact that dunking is a good skill for building up a team’s momentum during game time. This talk leads us to how powerful and explosive an athlete’s leg muscles are and this is where the Vertical Project steps in.
The Vertical Project is a jump training program that involves plyometrics. Plyometric training was developed to focus on building up leg muscles in order to achieve higher verticals. It is used to improve the force applied on muscular contractions to draw out force fast. The Vertical Project is the perfect tool for improving your vertical jumping ability on and off the basketball court.
Before anything else, you might as well know that the Vertical Project’s creator can be seen on ESPN. He is currently one of the finest trainers around when talking about leg development and jump training. With the popularity that he has gained from training thousands of pros in different kinds of sports, he made the decision to impart the knowledge and passion by creating a book to guide other athletes. Luke Lowrey’s Vertical Project broke its dormant sleep from four years ago when people still though that vertical leap can only be acquired at birth only.
Eventually, the Vertical Project was passed on and has gradually picked up popularity for its effectiveness since individuals who are into it have actually almost doubled their vertical jumps.
Honestly, there is a very big possibility to dominate your opponents on and off the basketball court as long as you have the dedication, time, and effort to undergo vertical leap training. There are plenty of vertical leap training programs out there that will claim and convince you that they are the best of the bunch by promising to increase vertical leap as if it can be done overnight. This is a total lie! Be careful with training programs such as these because they are scams and are meant to only seek profit, and not help you improve your verticals.
The need to increase vertical leap requires an individual that is wholeheartedly offering time and effort to attempt on a more challenging and nonconventional vertical leap training program to jump higher.
Many athletes and sportspersons believe that vertical leap is the most adaptive physical ability in sporting events. Do you know that this ability is not only used in sports but in dancing as well? Getting back to sports, the best examples for its application would be volleyball, and basketball. Well, in dancing, a good counterpart would be ballet since dancers are required to jump at the same time during performances.
The first thing to do is to focus. Think of a way to get you relaxed and comfortable so that you can concentrate on the upcoming exercises. Always be optimistic and trust in your capability to perform the exercise. Before that, list down the proper exercises that you want to focus on. Ensure that these exercises are really focused on developing your vertical leap. Remember that you must select vertical jump exercises according to your body’s strength and capacity.
Leg Bounds
One of the most effective vertical jump exercises that can help develop quickness are leg bounds.
- Start by standing and lining up on the baseline, arms tucks on your sides and knees bent.
- Jump upwards explosively as you throw your arms up and let your body follow through the motion to gain height.
- Keep in mind that you land safely where you started and go back to your original position by the baseline.
Line Jumps
- Begin by standing erectly and toes pointing to the baseline.
- Next, jump as fast as you can over the line and maintaining contact to the ground with your toes while your heels are raised.
- Bear in mind always to avoid touching the line when jumping near it.
Unlike any kind of devices, Jumpsoles were created to help athletes increase vertical leap and jump higher as they undergo vertical training. It is an attachable device that is used on shoes’ soles to increase the jumping power of its user. The calves are responsible for almost a third of your jumping power and Jumpsoles focus on this muscle group for improved performance and augment an athlete’s jumping ability. It functions as a plyometric platform which allows the user to focus their bodyweight on the calf muscles and teach it to act as springs for achieving greater heights than what is normally expected without it. Jumpsoles provides assistance for sports enthusiasts to make the most from this awesome device. If basketball players will follow as instructed, they will quickly improve their jumping ability from five to ten inches.
Truth About Quickness integrates energy, knowledge and talent as created by an expert in basketball training with five years experience. This specialized training program to increase vertical leap guides all individuals for developing agility and speed. It focuses on athletes who are really committed to take the program and follow it through until the end of the course.
One of the creators of Truth About Quickness is Alex Maroko. He is a training specialist that really loves basketball, which, when incorporated with natural and accurate movement, makes the training program successful. By conducting an extensive study on athlete development and the sharing of knowledge on speed training, he has assisted several athletes on enhancing speed, strength, verticals, and conditioning. There is nothing more that is required of you which can stop you from developing your muscles for quicker movements.
