Did you know that your jump can get higher with specialized training? It’s true, but typical gym activities are not nearly powerful enough to accomplish this task.
Fortunately, there’s a guided workout routine that adds more inches to your jump, which has multiple benefits.
First, you will be able to jump higher. Second, you’ll become stronger and better at your game of choice. In fact, exercises that enhance the vertical jump are suitable for all types of sports.
To get the most out of a vertical jump training program, you need to incorporate both power training and strength exercises into your workout regimen.
Vertical Jump Improvement Routine
Before you jump right into the routine, you must prepare your muscles for the strain.
The following are some tips for safe supervised and non-supervised training.
- Warming up before starting any form of exercise prevents costly injuries and ensures that you get the maximum benefits from the training. For example, enhance blood flow to the muscles by jumping rope.
- Flex the muscles on the ankles and feet to loosen them. It is crucial for the heavy impact of jumping and landing that they are about to contain. Toe raises warm up the muscles in your feet and ankles.
- Even after the initial warm up, do another pre-jump warm up. Swing your hands over your head, then bring them down past your hips and squat. Oscillate them back to the initial position and then leap up.
- Always land on the ground with your knees bent to absorb the impact.
- Wear the right shoes. If you are a basketball player, wear dunking shoes that provide excellent lateral support for the ankles. Running shoes do not offer the same level of stability.
- If you find yourself at a point where your vertical jump gets higher, then stagnates, and starts to decline, call it a day.
When your performance declines in that manner, it means that the body has expended all the energy to aid your jump. Instead of pushing yourself further, rest and try again another time.
Follow these workout safety techniques so that you don’t end up hurting yourself unintentionally.
Do 5 to 8 reps with 30-second breaks. Follow these instructions exactly to perform the correct deadlift technique.
- Bend your body at the hips and knees (be careful not to bend or lock knees). Grip the barbell on the floor with an overhand hold.
- Your arms should be spread slightly wider than your shoulder width.
- Push yourself upright thrusting the hips forward.
Dumbbell Squat Jumps
Do 8 to 15 reps and take two-minute breaks.
- Hold two dumbbells at your side with both palms facing inwards.
- Dip your lower torso into a squat, then plant your feet on the ground and jump as high as possible.
- Create a soft landing by bending your knees. Stand upright and repeat the motions.
Bench/ Box Jumps
Do 6 to 8 reps and rest for 30 seconds.
- Stand facing a knee-length box or bench with your arms raised.
- Bring your arms down while bending your hips outwards and lower your body.
- Thrust your arms upwards and utilize the force to propel yourself onto the bench.
- Step down gently and do another cycle.
The Good Morning
Do 8 to 12 reps resting for 2 minutes.
- Hold the barbell using an overhand grip across the upper back.
- Bend the knees slightly outwards and make sure the back is also bent comfortably.
- Bend slowly downwards at the hips until the posterior is parallel to the ground.
Vertical Training with Vert Shock
There are certainly other training programs in the market, but Vert Shock certainly stands out. It was developed by two reputable athletes, Adam Folker and Justin Darlington (also fondly known as Jus’ Fly).
The Vert Shock program is divided into three phases. Phase One is a week of training to prepare you for six weeks of intense activity in Phase Two. Then, in Phase Three, you have one week of enjoying your new gains and working to keep them.
Vert Shock gets good reviews from people who have purchased and tried the program. Improve your dunking skills by following the training program by Vert Shock here.
Note: Vertical jumping is an intense activity and it is not ideal for everybody. Jumping movements and workouts exert a lot of stress on the hips, knees, feet, and ankles.
As a result, space out the intensity training so that your body has a chance to recover before you put it to work again.
The Role of Jumping Muscles
Glutes are the group of muscles in your posterior end. The gluteus maximus, medius, and minimus keep the body upright and control hip movements during a workout.
Quads are the set of four muscles that run across from the front of the thigh to the knees. These are vital for knee extension and hip flexibility.
Hamstrings are located at the back of the thighs. They flex the knee during running or walking and extend the hip in every step. Hamstrings absorb most of the landing impact.
Calf muscles are two muscles found at the back of the leg. The gastrocnemius part of these muscles forms the bulge visible underneath the skin. Calf muscles extend during movement to lift the heel forward.
Core Muscles are both the muscles located in the abdomen and the back. Apart from holding the internal organs together, they keep the torso balanced.
The truth of the matter is that to dunk like the first-rate athletes, you must train like one.
We also understand that the cost of hiring a professional trainer may be out of reach for most people. That is why the Vert Shock was developed.
It costs much less to buy a Vert Shock training program and the results are better. No gym or equipment is required. Learn how to jump higher from home!