Training to Jump: Workouts to Improve Vertical, Increase Leap

Training to Jump: Workouts to Improve Vertical, Increase Leap

I've been an avid basketball player all my life. Played more games than I can count, and since day one I've been progressing to improve my skills. At first I focused on basketball exercises, thinking that'd be all I'd need to become better. Working on my dribbling, improving my speed, and defining my shot were all steps to getting my game where I wanted it to be. Yet I neglected a vital part of my improvement, when driving to the basket my average vertical jump was very poor. I had done a few workouts based on how to increase leap, but it seemed like nothing would work. So I decided to research workouts that increase leap. Bought every program you can think of, sought help from peers, and probably read more articles on body dynamics than I ever thought existed. What I found out was, the majority of basketball exercises that were said to increase leap and average vertical jump were just simple core and leg workouts based on repetition and consistency. Secret's out about how to really increase leap and average vertical jump, for all of us who are serious about training to jump and sick of basketball exercises with little results. Don't worry about jumping higher, concentrate on becoming a better athlete.

I'm not going to put down any basketball exercises or jumping programs, because they all have valuable information on how to increase leap as well as ones game. Yet the thing that all of the drills had in common were that they were all focused around nontraditional basketball exercises that not only improved average vertical jump, but benefited speed, agility, and overall athletic ability. The better an athlete you become the faster you'll run, quicker you'll move, and will increase leap and average vertical jump. Some of these drills may surprise you, but even if the exercises seem simple they are the ones that'll produce the biggest results on your average vertical jump. Don't forget that if you repetitively do these, you will jump higher, move quicker, and run faster, I promise you.

Training to jump:

Crunches: all about core strength, the one part of your body you use in every single motion. The best exercise when training to jump higher. Lay flat on your back with your knees pointing towards the sky and your feet flat on the ground; raise up to a point where your shoulders are off the ground, but not your entire back. Yes sit ups aren't good for your back, but crunches are a great way around that problem. They not only target you core but they establish a good base to increase your vertical jump.

Planks: Another core and balance exercise, lay face down and come up on your toes and your elbows. While keeping your body in a straight position, hold, you should feel your core. Another variation of this also targets your oblique. Lie on your side and come up on one of your elbows, as you hold in a side plank position. This is a great exercise to strengthen oblique's.

Squats: No matter how you're built you'll be able to squat. Some of us can do weighted squats but that isn't always necessary. If you don't have access to weights, by simply starting in a standing position bending your knees and bringing your thighs into a parallel position and coming back up you can do a squat. Remember repetition is key when training to jump. Do a lot of these and you'll feel it the next day, but as soon as your body adapts, like it will, you'll see results.

Jump Squats: also in a standing position bend your knees and bring your thighs parallel to the ground, once in this position explode upwards as high as you can, land softly and repeat. The best way to improve on something is to simulate the action as many times as possible. This exercise emulates the motion your body goes through when jumping.

Stretching: is something that is usually if not always overlooked, when training to jump, if your flexibility is poor then you might as well put away your sneakers now. Before and after every workout make sure to stretch. Stretch your legs, core, and work on your overall flexibility. Standing stretches as well as seated stretches are always beneficial to your health. There's no point getting your muscles to a place you want them and not being able to move or getting injured because of poor flexibility.

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