Home Exercises To Increase Vertical Jump – Jump Higher Today

Posted on Posted in Uncategorized

Some people are born with the natural ability to jump high, and others have to put some effort into it. Increasing your vertical can be beneficial across various sports such as basketball with being able to get up and dunk on your defenders, volleyball when jumping up and spiking the ball down on a serve, or track hurdlers so they can get over the hurdle and explode out. Increasing your vertical just makes you an overall better athlete, no matter what sport you play.

Most people think they need all this fancy and expensive equipment to jump higher, NOPE. All you need is effort and these home exercises to increase vertical jump, and you’ll be well on your way to gaining 4-6 inches. If your really serious about improving your vertical jump DRAMATICALLY and in a short amount of time, I recommend Vert Shock. It’s the #1 top rated jump program in the world and is PROVEN to improve your vertical by 9-15 INCHES in just weeks.

Click Here To Read Real Reviews And Testimonials On Vert Shock!!!

If your not interested, I am sure that if you do these home exercises to increase vertical jump 3 times a week for 8 weeks, you will give you the desired results that your looking for. Let’s dive right into it.

Vertical Jump Exercises To Do At Home

1. Squat Jumps

Reps: 4 sets of 25 reps

Rest: 1 minute 30 seconds break in between sets

Description: Squat Jumps are an plyometric exercise that strengthens your quadriceps, glutes, hamstrings, and hip flexors. This creates the explosive power you need when jumping higher.

How-To:

  1. Stand with your feet shoulder-width apart. This will be your starting position.
  2. Start by doing a 1/4 squat, then explode off the ground. Jumping as high as you possibly can.
  3. Land on the balls of your feet and back into starting position.
  4. Repeat process for set number of repetitions.

2. Step-Ups

Reps: 3 sets of 20 reps

Rest: 1 minute break in between sets

Description: Step-Ups are an intense plyometric exercise that builds up the quads, hamstrings, hip flexors, glutes, while activating the core. Super effective because it strengthens each leg independently.

How-T0:

  1. Begin with one leg on the chair or box parallel to the ground. This will be your starting position.
  2. By applying force through your heels, explode of the elevated leg and jump as high as you can.
  3. While in the air, switch your legs.
  4. Land with the opposite leg on chair or box, back into starting position.
  5. Repeat process for set number of repetitions.

Note: Place chair or box against the wall so it won’t move. Can use dumbbells for added resistance.

3. Single-Leg Calf Raises

Reps: 4 sets of 25 each leg

Rest: 30 second break between sets

Description: Single-Leg Calf Raises isolates the legs and strengthens the calf muscles. This alone will aid you in jumping higher and improve appearance of your legs. It’s a win-win.

How-To:

  1. Position balls of feet on step or box with heels and arches extending off of it. Lift opposite leg to rear and hold on to something for support.  This will be your starting point.
  2. Raise heel as high as possible by pushing balls of feet into step or box. Then lower heel until calf is fully stretched.
  3. Repeat for set amount of reps and change legs.

Note: Can also be done with dumbbells or ankle weights for added resistance.

vertshock.com

4. Depth Jumps

Reps: 2 sets of 15

Rest: 1 minute 30 seconds between reps

Description: Teaches muscles to store energy when making contact with ground, then to explode on impact.

How-To:

  1. Stand on a 16 to 20 inch box or chair.
  2. Slowly step off the box with your leading foot, following by trailing foot. (alternate each rep)
  3. Land on the balls of your feet with knees slightly bent.
  4. Soon as you hit the ground, explode up, jumping as high as you can.
  5. Repeat for set amount of reps.

Note: Place chair or box against the wall so it won’t move.

5. Jump Rope

Reps: 4 sets of 2 minutes

Rest: 1 minute break in between sets

Description: Jump rope improves stamina of the legs, strengthens the calf muscles, activates the core, and improves footwork. Simple but effective exercise to improve your jumping ability and technique.

How-To:

How-To:

  1. Begin in standing position with knees slightly bent while gripping handles.
  2. Turn the ropes with wrists while jumping over it simultaneously
  3. Repeat for set amount of time.

Note: If you don’t own a jump rope, jumping in place is a good alternative.

6. Split Jumps

Reps: 2 sets of 20 reps

Rest: 1 minute 30 in between sets

Description: Split jumps is a plyometric exercise that engages your entire lower body. Improving your quickness and explosiveness.

How-To:

  1. Begin in lunge position with one foot forward and bent, and the back knee nearly touching the ground. This is your starting position.
  2. Pushing through both legs, jumping as high as you can, swinging arms to gain momentum and keep balance.
  3. While in the air switch the feet. The front foot goes back and the back foot comes to the front.
  4.  land back in starting position and repeat for set amount of reps.

Note: Don’t let knee extend past your toe which means you need open your stance more. Also can be done with dumbbells for added resistance.

7. V-Ups

Reps: 3 sets of 20

Rest: 1 minute in between sets

Description: V-Ups is an core exercise that works both the upper and lower abdominal muscles at the same time. You won’t be able to reach your fullest jumping potential if you don’t have an core.

How-To:

  1. Lie on the floor with legs and arms extended.
  2. Keeping elbow and knees locked, simultaneously raise upper and lower body, trying to touch your toes.

The Bottom Line

Increasing your vertical can make you a better athlete and more dominant in your sport. It can also increase your confidence just knowing that you can do things other players can do. You don’t need no fancy or expensive equipment to improve your vertical. All you need is time and effort, and you will reap the benefits.

If you really want to increase your vertical jump by 9-15 inches in just weeks, my #1 recommendation is Vert Shock. It is the #1 Jump Program in the World, created by former pro basketball player Adam Folker and Justin ‘Jus Fly’ Darlington who is the worlds highest dunker.

It has everything you need from workout plans, warm-up and cool-down routines, diet plans, and step-by-step instructional videos. Everything is planned and laid out for you to be successful and to achieve your athletic goals. You will be jumping higher than you ever have before.

Click Here To GET INSTANT ACCESS!!!

I hope you enjoyed and implement this article on home exercises to increase vertical jump. I encourage you to share this with a friend and help them get they bounce up too. If you have any questions or want to share your own results, leave an comment below. Love to hear.

 

6 thoughts on “Home Exercises To Increase Vertical Jump – Jump Higher Today

  1. Vertical jump height? Didn’t even know what that was till I read your information on your site. But your clear instructions and images made the whole process very clear. Even for someone like me who is not into basketball I can see the exercises you promote would be a great fitness regime for anyone.

  2. I like how easy these exercises in terms of not needing any equipment to strengthen you vertical jumping muscles. I will definitely be giving these a try to help me with my spins and tricks in skimboarding (the more air you can get, the better your tricks will be). Do you think that core strength is a key factor in gaining a higher vert?

  3. This is such a great post. We see jumping as a demand in almost all sports, so this can apply well beyond basketball. I am a University soccer player and I know that my weakness is arial jumping. A lot of goals are scored in the box from headers. For the death jump exercise, you say that it teaches your muscles to store energy when making contact with the ground. How does it teach your body to store energy? Is there something particular about the pressure of ground?

    1. It trains your fast twitch muscles to store as much energy as it can and then explode instantly on impact. Bookmark my page to stay updated on my latest post.

Leave a Reply

Your email address will not be published. Required fields are marked *