In order to maximize your vertical jump, defined as your jump reach minus your standing reach, you must build both strength and power in your legs, says National Collegiate Scouting Association-certified strength and conditioning specialist Marc Dagenais. A combination of controlled strength exercises and explosive plyometrics can add inches to your vertical jump.
Forward Lunges
Lunges are one of the best exercises to improve your vertical jump, Dagenais reports. The compound movement works your hip and knee joints, as well as your glutes, quads, hamstrings, and obliques. Start with your feet together, holding a dumbbell in each hand. Swing your right leg forward to take a large step in front of you. Slowly shift your weight onto the front foot, dropping your hips toward the floor, while bending your front knee until your thigh is parallel with the floor. Push off your front foot to return to the starting position. Alternate between your right and left legs.
Dumbbell Step-Ups
Step-ups, also recommended by Dagenais, work your glutes, quads, lower back, abs, and hamstrings. Stand in front of a 16- to 18-inch platform, holding a dumbbell in each hand. Keep your back straight as you step up onto the platform with your right foot. Push off your back foot to bring your entire body onto the platform, placing your left foot next to your right. Shift your weight onto your right foot as you slowly step backward with your left, placing the left foot on the floor behind you. Step completely off the platform with your right foot to return to the starting position. Alternate between leading with your right and left foot.
Lateral Cone Jumps
Plyometrics refer to exercises focusing on explosive jumping and hopping to increase power. You'll reap the maximum benefits of plyometrics by performing each repetition with maximum effort, says Dagenais. Lateral cone jumps primarily target your glutes and quads. Space several cones 18 to 24 inches apart in a straight line. Start by standing several inches to the left of the first cone, with your feet hip-width apart and your arms at your sides. Slowly push your hips back and down, bending at your knees. Pause briefly in the lowered position before explosively jumping over the first cone. Focus on extending your hips, knees, and ankles simultaneously as you leap upward. Try to land softly while leaning forward slightly and allowing your hips to drop back and down. Repeat with each cone before switching directions.
Box Jumps
Plyometric box jumps work your glutes, quads, hips, hips, and hamstrings. Choose a sturdy box, with a 2 foot by 2 foot landing area and a height no greater than your current vertical jump height. Stand with your feet hip-width apart, 3 to 6 inches in front of the box. Push your hips back and down, bending at the knees and lowering your torso until your heels almost lift off the floor. Swing your arms forward as you jump forward onto the box, extending your hips, knees ,and ankles at the same time. Land on the middle of your feet, allowing your hips to drop back to cushion the landing.
Member Comments
Aaron259 January 19
Looking forward to trying to get these incorporated into my fitness routine.