Strength training is an important factor in athletic performance. If you need to increase your vertical leap, then you must work to improve your lower-body strength. Machines are a great option because of their ability to build strength and their safety. To get the most reward it's critical to choose the right machines.
Smith Machine
The Smith machine is essentially a barbell on a vertical track. It is extremely versatile because it allows you to perform any exercise with an up-and-down, linear bar path. Squats on the Smith machine will increase your jumping power because they strengthen every muscle from your upper back down to your calves. Because the bar is held on your upper back, you learn to transfer energy from your legs and through your midsection, which is important for power production.
Leg Press
The leg press allows you to train your legs independently of your back. Leg presses are great for increasing your vertical leap because they provide a secondary squatting movement that does not fatigue the back. For athletes involved in intense training programs, there are times when leg strength needs to be trained without the toll of loading their backs. Leg presses provide this alternative.
Vertimax
The Vertimax is a sturdy platform with elastic bands anchored to the sides. The bands are then fixed to a belt worn around the athlete's waist. The Vertimax allows you to practice jumping against elastic resistance, which teaches you to apply more explosive force while jumping.
Standing Calf Raise
Calves play an important role in both jumping and landing. During the jump, force is transferred from the hip, down the leg, into the floor. The calves must remain tight to prevent energy from being displaced. The standing calf raise trains the calves in the position that they are used in during a jump.
Jammer
The jammer is commonly found in college weight rooms and looks like a shoulder press with no seat. Your arms play an important assisting role in jumping. By performing a pressing movement while standing, you learn to coordinate your upper and lower body for explosive movements like the vertical leap.
References
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
- "Training for Speed Agility and Quickness"; Lee E. Brown and Vance A. Ferrigno; 2000
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