A vertical jump requires a combination of relative strength, explosive strength and reactive strength, also known as plyometric strength. To improve your reactive strength, there are a number of plyometric exercises you should add to your training routine.
Step 1
Do ankle jumps. These are similar to skipping in place, with legs slightly wider apart than a short skip. Begin jumping from a standing position, pointing your toes up while in the air. Alternate your feet position, with one foot in front one time, the other foot in front the next jump, making a scissors movement. Keep your knees locked, and do not let your heels touch the ground. Minimize the time your feet are in contact with the ground. Do 20 repetitions.
Step 2
Do shock jumps. Standing on a low bench, box or other stable item (about the height of your current vertical jump), step off and land with perfect balance on the balls of your feet, with knees slightly bent or in a squat position. Increase the height of your starting point until you can no longer maintain stability when you land. Do three repetitions.
Step 3
Do depth jumps. This is similar to a shock jump, with an upward, explosive jump as soon as you touch the ground. The contact time between your feet touching the ground and leaving it should be as minimal as possible. Do three repetitions.
Step 4
Do sprints. After you have warmed up your legs, practice sprinting at maximum speed, with your feet in contact with the ground as little as possible. Do three to five sets of 60-yard sprints.
Step 5
Do vertical jumps. From a standing position, take three steps, then jump straight up, attempting to reach a target on a wall or pole or other appropriate object. Do three repetitions per set.
Tips and Warnings
- When doing plyometrics, try to keep your feet in contact with the ground or floor for as little time as possible.
Things You'll Need
- Box, bench or other stable platform from which to jump
- Athletic shoes
- Loose-fitting clothing
Member Comments