A high vertical jump, often abbreviated to vertical or "vert," is important for many sports. Players of basketball, soccer, volleyball, rugby and high jumpers all value a big vertical jump. You can perform a number of exercises to increase your vertical jumping ability.
Squat Jumps
Squat jumps are a body weight exercise that can be performed almost anywhere and require no specialist exercise equipment. Stand with your feet hip-width apart and your hands by your sides. Push your hips back and bend your knees until your thighs are parallel to the ground and simultaneously swing you arms behind you. Immediately drive your arms forward and upward, and leap up into the air as high as you can. Try to get as much "hang time" as possible. Land on the balls of your feet and bend your knees to absorb the shock of landing before immediately descending and exploding into another jump. Repeat for the desired number of repetitions.
Box Jumps
Stand facing a sturdy exercise box set to around knee height. Bend your knees and descend into a quarter-squat position, swinging your arms behind you. Jump up so that you land with both feet on top of the step. Step back down to the floor and repeat the exercise. You can make this exercise more challenging by jumping down off of the step instead of stepping but be aware this will increase the amount of shock transmitted through your body.
Hurdle Jumps
Set up between 5 and 10 hurdles about 4 feet apart. Make sure the hurdles will tip over if you knock them. Stand in front of the first hurdle with your feet together and your hands by your sides. Swing your arms backward and descend into a quarter-squat. Swing your arms forwards and immediately jump forward and upward over the first hurdle. On landing spring straight into another jump and continue until you have cleared each hurdle in turn. You should aim to minimize ground contact time when performing this exercise. Rest for a few moments before repeating the exercise for as many sets as desired.
Crash Mat Jumps
Jumping on a thick gymnastic crash mat will make jumping much more challenging than normal. Stand in the center of the mat. Bend your knees and swing your arms backwards before jumping upwards as high as you can. On landing, bend your legs and repeat for the desired number of repetitions. This exercise is a good option for athletes suffering from mild lower limb injuries as much of the shock associated with jump training is eliminated. You can make this exercise more challenging by drawing your knees into your chest when in mid-air to make the exercise into tuck jumps.
Ankle Jumps
To strengthen the ankles and calves for jumping, stand with your feet together and your hands by your sides. Bend your knees slightly. Using mainly your ankles and keeping your legs almost straight, jump as high as you can. On landing, immediately spring into another jump and repeat for the duration of your set.
References
- "High-Performance Sports Conditioning"; Bill Foran; 2001
- "Speed & Agility Revolution"; Jim Kielbaso; 2005
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