What Is The Best Workout To Increase Vertical Jump – Next level Hoops

Posted on Posted in Jump Training, Uncategorized

Some athletes are just naturally gifted with fast-twitch muscle fibers to jump high, and others just have to work for it. But if you put in the work you’ll be able to jump as high or even higher than those talented athletes .

Increasing your vertical jump can benefit any athlete across all sports. For Basketball, being able to grab rebounds and dunk defenders. Volleyball, getting up high and spiking the ball down for a point. Football, going up and getting that interception and running it back for a touch down. So increasing your vertical jump can elevate your game to another level.

So read on below to discover what is the best workout to increase vertical jump and how you can take advantage of it.

Vertical Jump Workout

Important: Most people just think working out legs alone is just going to increase their vertical, but it’s way more complex than that. To increase your vertical you have to work the following muscle groups: Quads, Hip flexors, Hamstrings, Calves, And The Core. They all play a critical role in you jumping high and not coming down anytime soon.

You don’t need weights or any special equipment, so you will be able to do this workout at the gym or at home. Complete this workout 3-4 times per week for maximum results. Take a 1-2 minutes break between sets. Before you start this workout, you should be properly stretched and warmed-up to prevent injury. After completion of workout, you should have an cool-down stretch to help with sore muscles and range of motion.

 1. Box Jumps (3 Sets Of 10 Reps)

Description: An plyometric exercise that develops explosive power.

How-To:

  1. Start with box with 1-2 feet in front of you. Stand with your feet shoulder width apart, and this will be your starting position. (Ideally you want to find a box or something that is waist high or little bit below the waist to jump on and off of.)
  2. Begin to squat while swinging your arms behind you.
  3. Explode out of this position, pushing off the ground through the lower body, while swinging arms forward and up.
  4. Land on box with knees bent to absorb impact.
  5. Step down from box and repeat process for set amount of repetitions.

Note: Really exaggerate the arm motion of swinging back and forward because that is 25% of jumping high.

 


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2. Vertical Jumps (4 Sets Of 12 Reps)

Description: Trains the fast-twitch muscle fibers to become more explosive and athletic.

How-To:

  1. Begin with feet shoulder width apart, knees slightly bent, and arms to your side. This will be your starting position.
  2. Swing arms back and explode off the ground, pushing through the hips, knees, and feet to jump as high as possible. Swing your arms forward and up above your head.
  3. Land back into starting position and repeat for set amount of reps.

Note: Make sure to exaggerate the arms.

4. Tuck Jumps (4 Sets Of 12 reps)

Description: Strengthens the hamstrings for increased power when jumping.

How-To:

  1. Begin with feet shoulder width apart, knees slightly bent, and arms to your side. This will be your starting position.
  2. Swiftly drop down into an quarter squat and instantly explode upward. Jump as high as you can while driving your knees toward your chest.
  3. Re-extend your legs, allowing the impact to be absorb through bent knees, to ensure an proper landing
  4. Repeat process for set amount of reps

Note: Make sure to exaggerate arms.

5. Depth Jumps (3 sets Of 10 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.
  2. Slowly step off the box with your lead foot, following by trailing foot. (alternate each rep)
  3. Land softly 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: Make sure to exaggerate your arms and minimize your time on the ground

6. Bulgarian Jump Squats (3 Sets Of 10 Reps)

Description: Strengthen and Isolate single leg muscles to improve speed and vertical leap.

How-To:

  1. Stand 1 or 2 feet away from chair or bench. Place one of your feet on the top of the surface.
  2. keep your body straight and upright. Keep abs tight as you bend your leading foot to lower your body as low as you can. This is your starting position.
  3. Forcefully drive your heel into the ground, pushing your body upward to create a small jump.
  4. Land back into starting position and repeat for set number reps. Then switch legs and repeat.

Note: Don’t let knee extend past your toe, that usually means your standing to close the bench or chair.

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7. Split Jumps (2 Sets Of 20 Reps)

Description: Helps strengthen the muscles of your quads and glutes while also engaging the hip flexors.

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.

8. Jump Rope (2 sets Of 5 Minutes)

Description: Improves conditioning and foot speed while working out the core.

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.

The Bottom Line

Improving your vertical jump is not going to happen overnight, it’s going to take the proper workout plan, patience, hard work, and commitment.

If you really want to increase your vertical jump by 9-15 inches in just 8 weeks, you should get the #1 Vertical Jump Training Program In The World. 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 enjoy and share this article on what is the best workout to increase vertical jump. If you have any questions or want to share your own experience, leave an comment below.

 

 

 

 

 

8 thoughts on “What Is The Best Workout To Increase Vertical Jump – Next level Hoops

  1. This is a really good list of workouts to increase your vertical jump. It offers lots of detailed information on how to achieve a greater vertical leap. Thanks for the instructional photos and the thorough How-to instructions they really helped understand how to execute each of the exercises properly to avoid injury.

  2. This was an excellent article, Garrett! I’m a freerunner, so it’s important for me to be able to jump high, in fact, we have a move in the sport called a precision which is basically jumping from one obstacle/spot to another specified one. Precisions can be done on the same level, going down and even going up.

    These are some really great exercises. I use some of them in my training now so I know the new ones will be a great addition to my practice.

    Thanks, man!

  3. That’s great info on jump workouts. I have seen the basketball players jumping so high, some even go higher than the nets and I used to look at them with awe and ask a question – how they are able to do so?

    This post neatly describes the steps to increase the verticle jump level. These workouts show that a lot of effort goes behind achieving this level of vertical jumps. My kid is very much fond of sports. These workouts will be a good reference for him to follow his passion. Thanks for sharing.

  4. Im a volley ball player, I was searching for techniques, for the vertical jump, you have very clearly showed me how, broke it down, and what I can do improve it.
    I haven’t been doing some of the exercises you have showed in the post, but you have elaborated very far more effective way and mean to do that.
    Im sure it ll really helps me on my journey
    thanks a lot

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