Many sports require a high vertical jump to make successful plays. A basketball player needs this skill to make a slam dunk, a defensive lineman in football might need it to knock down the opposing quarterback's pass, and a track and field high jumper will need it to clear the bar. There are a few effective exercises you can perform to help you achieve a higher vertical jump.
Limit Strength
Kelly Baggett, a personal trainer and writer for BodyBuilding.com, explains that getting stronger in the proper areas can make you faster and give you an improved vertical jump. Fast acceleration and jumping height are directly related. Baggett explains that it is important to have effective limit strength to improve your vertical jump. Limit strength is how long you can exert a consistent amount of strength and power. An example of limit strength use would be lifting your one-rep maximum weight for squats. Muscles that need effective limit strength are the quadriceps, glutes and calves. Include exercises in your routine such as the full back squat, deadlift and the glute ham raise to develop limit strength.
Explosive Strength
You also need effective explosive strength to improve your vertical jump, explains Baggett. Explosive strength is demonstrated by generating as much power and speed as quickly as possible from a stationary position. Jumping from a stand-still is an example of explosive strength. Exercises to improve explosive strength include standing broad jumps, where you jump as far as possible from a stand-still, and on-box jumps. For on-box jumps, simply stand in front of a box, jump onto it and step off. If you choose a low box height, try to keep leg bends to a minimum when jumping.
Reactive Strength
Reactive strength is the third strength quality you need to improve your vertical jump. Baggett points out that reactive strength is demonstrated when you make a countermove by bending your knees and getting low to the ground before jumping. The countermove allows tendons and muscles to stretch, so when you bend to the ground, your body's reaction creates a force much like a sling-shot, allowing you to jump higher. Two exercises for developing reactive strength are shock jumps and depth jumps. For shock jumps, use a box that matches the height of your maximum vertical jump. Get on the box, then step and try to make a soft but strong landing. Use a deep knee bend to really work the glutes and hamstrings. For depth jumps, step off the box and the instant you hit the ground, make an explosve jump into the air.
Additional Exercises
Three exercises in particular can help improve your vertical jump. However, these exercises should only be performed, at a maximum, five days per week, according to InsideHoops.com. Warm up with a light jog and stretch before starting these exercises. The first jumping exercise is a deep knee-bend jump. Quickly lower your derrière to the floor while bending your knees. Just before your butt touches the ground, jump into the air as high as you can. Initially perform 15 repetitions and work your way to about 25. The next exercise is a toe raise. Stand straight up and at a steady pace, lift your heels off the ground and put your weight on your toes. Perform about 45 repetitions for this exercise. Jumping rope is the third exercise. You can do this exercise at home or outdoors.
Considerations
Test your vertical jump height so you have something to measure your improvement. The Topendsports website recommends performing a squat jump to measure it. Stand straight and lower yourself into a partial squat. Then jump as high into the air as you can and straighten your legs. Have something above you that you can touch with your hand that measures how high off of the ground you are.
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