8 Best Vertical Jump Exercises -- That Will Help You Jump Higher
So you want to jump higher? And you know that with exercise you can make this happen? Or maybe you tried some exercises and didn't see the results you had hoped for?
If this sounds like you, the good news is that you are not alone. No matter the sport you are looking to increase your vertical leap for, there is a solution to your problem.
All Exercises Are NOT Created Equal
The truth is not every exercise is equal in benefits for jumping higher and increasing your vertical leap. Also, there are many variables that go into creating a plan that makes you a more explosive leaper.
Don't Reinvent The Wheel
Ok, so maybe you DID stay at a Holiday Inn last night and you DO feel like an expert in putting together a vertical leap workout. You still want to make sure you get the biggest bang for your buck and do not waste your time and energy.
In order to do this, you need to make sure you answer the following questions:
- What exercises will help me jump higher?
- How many reps should I do in the workout?
- In what order should I complete the exercises?
- How many days a week should I do the exercises?
- How do I properly warm-up and cool-down after each workout?
- How do I properly do the exercises to lessen the chance of injury?
For these reasons and more, I highly recommend you follow a program that has been planned by a professional and has shown proven results.
Good... Better... Best...
Whether you're a good athlete just wanting to get better, or a great athlete wanting to get to the next level, one thing is always true -- becoming more athletic is a BIG piece to that puzzle.
In order to do this successfully, you need to have a plan and take action.
You often hear coaches say you are either getting better or you are getting worse. What does this actually mean?
If you're NOT working to improve and others ARE working to improve, then they are passing you by. So in essence, you are becoming worse when you choose a path of doing nothing.
If you don't want this to happen, work on becoming the BEST athlete you can become. And for almost all sports, a huge part of that means improving your athleticism and increasing how high you jump.
Cody Roberts is an expert in this field. His Athletic Development Program specifically contains exercises to help increase your vertical leap. Cody has designed several 12 week workout programs to improve the athleticism of athletes of all ages.
He has also put together a list of the 8 best vertical jump exercises that should be a part of any exercise program in which athletes are trying to increase their vertical leap.
8 Best Vertical Jump Exercises
1. Squat (Goblet, Front, Back)
Great exercises for getting stronger. Make sure to use proper technique when performing the goblet, front, and back squats.
2. RDL (Romanian Dead Lift)/Back Extension
RDL's will help strengthen and engage your posterior chain muscles.
3. Seated Calf Raise
Calf raises will help strengthen the lower leg as well as promote a proper range of motion and control as you jump
4. Snap Downs
This exercise helps your body learn to properly load and prepare to jump. It also helps you do this with velocity which is important to increasing your leaping ability.
5. Seated Box Jumps
Jumping is about being explosive and this is one of the best exercises for teaching your body to become more explosive.
6. Vertical Medicine Ball Throws
Using a medicine ball and doing vertical tosses force your body to generate maximum power with your loader body using a small external load.
7. Hang Clean
Research supports using hang cleans in any program designed to increase vertical leap. Hang cleans work on your posterior chain power and coordination.
8. Hop to Box Jump
Hop to box jumps use the stretch shortening cycle to load and explode, which helps increase your vertical leap.
While there are more parts to increasing your jumping ability, these exercises should be incorporated into any workout program designed to make you more athletic and jump higher.
Take Control and Do Something About It
One of my favorite things about sports truly is the life lessons taught in each sport. There are hundreds of positive lessons I think sports can help teach people in life. One of those lessons kids learn in sports is that you are in control of your destiny and you change the trajectory of your life's path.
Why is this so important to me? I've seen so many kids who feel like they can't change. Or they feel sorry for themselves and think... I wasn't blessed with a 40" vertical leap and there is nothing I can do about it.
The bottom line is this: you can improve. If it is your vertical leap you are talking about, work at it and improve it. You may never get to 40" vertical jump like you hoped, but you definitely can improve your vertical leap. And the point is this, if you are not happy with something, take control and do something about it!
Do you ever dream of...
- blocking a shot above the rim?
- jumping higher to score the winning goal with a header?
- spiking the ball over outstretched hands, to win the match?
- catching a game winning pass that fans thought was over your head?
It's OK To Dream, But Always Remember---
Dreaming Is Good...
...Doing Something About Your Dream Is BETTER
Almost every athlete has the same goal of increasing their vertical leap. It doesn't matter if you participate in basketball, football, soccer, track and field, or any sport, increasing your vertical jump will pay off in dividends for you as an athlete. It will help you reach the goals you have set for yourself!