Improving your jump requires tthree types of exercises to maximize your potential. You'll build muscle, then train them in two different ways. The equipment you use varies, from simple boxes or benches to free weights and resistance bands. Using the right type of equipment in the correct way will help you improve your basketball slam dunks, volleyball spikes, football receiving and tennis serves.
Types of Exercises
To build muscle, you'll lift heavy weights or move resistance close to your maximum. As you get closer to your desired time of peak performance, you'll reduce your loads to improve your explosive power, or quick movements, in one direction. Your final phase of training will coordinate two muscle movements, such as bending down before jumping up.
Free Weights and Weight Machines
To build leg muscles, perform squats, deadlifts, lunges, leg presses, hamstring curls and calf raises using barbells, dumbbells, weight machines or a kettlebell. Universal machines and home gyms let you perform many exercises, while single-exercise machines allow you to focus on one area. A common weight machine for leg exercises is the leg press, which requires you to push yourself away from one end of the machine while seated and resisted. A kettlebell looks like a bowling ball with a handle, which you hold while performing exercises. Dumbbells are a versatile, low-cost, portable equipment option. Perform your reps slowly, completing three to five repetitions before you take a break. To train for explosive power, focus on exercises that move you in one direction. In addition to the other exercises, perform box squats, starting with weights on your shoulders and from a sitting position. Use lighter loads to perform exercises such as reactive squats, starting from a standing position, then lowering yourself halfway to a regular squat before jumping upward.
Resistance Bands and Cords
Resistance bands let your perform many of the same lower-body exercises you can do with free weights. Thicker resistance bands are best for muscle building and training for explosive strength, while thinner rubber tubing, or cords, help provide resistance for reactive drills. For example, running forward several steps then jumping as high as you can while resisted by a resistance tube harness is an effective way to build reactive power.
Platforms
Boxes, benches or other stable platforms help you train explosive and reactive power. An example of an explosive drill using a platform is the box jump. Stand in front of a platform about knee height, then jump onto it with both feet. As you improve your ability to do this, raise the height of the platform. Vary this drill by doing one-legged jumps. Stand behind a knee-high box with one foot on it, then push yourself up as high as you can with your raised leg. An example of a reactive drill using a platform is the depth jump. Stand on a platform equal in height to your best vertical leap. Jump off the box, then as soon as your feet touch the ground, bend and jump as high as you can.
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