Vertical jumping is an essential skill in a variety of sports, including baseball, basketball, football, racquetball, softball, tennis and volleyball. If you are an athlete in any of these sports, you should work to maximize your vertical jump height. To do this, you should perform exercises to increase your leg strength and power. There are various exercises you can perform consistently to achieve this goal.
Squats
Squats strengthen your legs using a technique that closely resembles the vertical jump technique. To perform squats, according to the website "Exercises for Legs," first stand with your feet at least shoulder-width apart and hold a barbell across your upper back. Then flex your hips and knees to lower your thighs like you are sitting on a chair. Once your thighs are parallel to the ground, powerfully reverse the movement to stand back up. Repeat for your desired number of repetitions. You can also perform squats while holding dumbbells at your sides.
Box Jumps
Box jumps are a plyometric (quick and powerful) exercise using a box that is 6 inches to 42 inches tall. You should begin training with a low box and gradually progress to higher boxes. To prepare for box jumps, stand in front of the box with your feet shoulder-width apart and hands at your sides. Then flex your knees and lower your hips slightly and explode into the air, jumping on top of the box. Finish the exercise by jumping backward off the box to the starting position. Repeat for as many repetitions as you want.
Depth Jumps
Depth jumps are similar to box jumps, but you start on top of the box rather than on the ground. According to the book "Essentials of Strength Training and Conditioning," to perform depth jumps, first step off the box and land on the ground with both feet. Then, upon landing, immediately jump straight upward as high as possible and land on both feet again. Repeat for your desired number of repetitions.
Vertical Jumps
According to the textbook "Exercise Physiology: Energy, Nutrition, and Human Performance," to maximize the effectiveness of your training, you should perform exercises that closely mimic the skill you are trying to improve. Therefore, vertical jumps may be the most important exercise you can do to increase your vertical jump height. To perform the exercise, begin by standing with your feet about shoulder-width apart and toes directed forward. Next, swing your arms backward and squat down. Then jump as high as possible by swinging your arms forward and upward and extending your hips, knees and feet. Finally, land on both feet and repeat after a brief recovery period.
Weighted Vertical Jumps
Weighted vertical jumps strengthen your leg muscles through your vertical jump range of motion. They are performed exactly like vertical jumps, but with a weighted vest for added resistance. Do not start with a heavy vest, but gradually progress from light to heavier vests over time.
References
- Exercises for Legs: Barbell Squats
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
- "Exercise Physiology: Energy, Nutrition, and Human Performance (Fifth Edition)"; William D. McArdle, Frank I. Katch and Victor L. Katch; 2001
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