Some Fundamental Exercises to Help You Jump Higher

November 3, 2009


Do you need to know which exercises to begin with that will improve your vertical leap? There are several to pick from. There are a few in particular that can increase your ability and help you learn how to jump higher. Here are some basic ones that are an excellent point to start your training. You need to ensure that you follow them exactly. Numerous people perform the right exercises, but they don’t do them correctly. Add these three exercises to your vertical training and you will be well on your way to adding major inches to your vertical.

While most people may well believe that just the leg muscles require improvement to help you jump higher, this is not true. The muscles in the back and waist are also especially important. The erector muscles are the strongest muscles in the back and take on the most work. Your program should consist of exercises for the back and waist areas as well. Which brings us to our initial exercise.

Dead Lifts

A good exercise to begin with is the dead lift. Arch your back, bend your knees while holding the weighted bar. Bring the barbell up until you are standing erect with the barbell hanging across your thighs. Gradually lower the weight back down. Execute three sets of 6-8 repetitions. To avoid injury, do not jerk the bar, but carry out the exercise quickly and steadily. {Take a rest.|Take a brief rest after these first 3 sets.} Perform one more set taking your time and being more purposeful.

Leg Presses

One more good exercise is leg presses. Set the weight on the machine to a weight appropriate for you. Spread your feet apart. Bring the plate down gradually until your knees bend to your chest, and then rapidly push it away. It’s not about the slow and steady here. Your muscles act explosively when you are jumping, so you have to train them that way in your exercises as well. Do 5 sets of 6 reps. Take a brief break between each set.

Medicine Ball

For our final exercise we will make use of a medicine ball instead of a basketball. Pretending that you are doing a dunk, hold the medicine ball and jump up as high as you can. Make sure to extend your reach and try to get the ball as high as you can. This will help improve all the muscles you will be using when you slam dunk for real. As with the leg presses, make sure to be explosive when you carry out this exercise.

While these are simply three exercises, they can be a good start to increasing your vertical jump. As you develop, include more exercises to your schedule. Make sure you do them correctly, though.

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