What Is The Secret on How To Increase Vertical Jump?
The secrets to jump higher are Hard work, Dedication, and Discipline. There is no short cut if you want to jump higher, whether to dunk a basketball, do a bicycle kick in soccer, or spike a volleyball.
In this article, we will go over the secrets and tips on vertical jump training.
Professional athletes train very hard during summer camp and before the game. You can jump higher if you work very hard, but you need to work smart and effectively. You can just go to the gym and deadlift 300lbs and expect to dunk a basketball. If that is the secret to unlock your vertical potential, then we will see a lot of bodybuilders become the best dunker in basketball.
You need proper vertical jump training exercises to develop your explosiveness, quickness, and agility to dunk a basketball. Without proper exercises and guidance, your result may be a less effective or worst-case scenario is injury. Cynthia Barboza from Wikihow did a great jump in demonstrating How To Jump Higher?
In this article, I put together 9 simple workouts exercise to jump higher and injury prevention tips. The exercise below is not recommended to perform daily. It is best to do 2-3 times weekly because you want to allow your muscles to recover and avoid injury.
What Muscles Involve When You Jump?
The muscles involve when you jump are Hip Extensor Muscles, Hip Flexor Muscles, Core Muscles, and Calf.
9 Vertical Jump Training Workout Exercises
Below are 9 Workouts to help you jump higher. I would recommend you focus on 4-5 workouts in each exercise routine to maximize your result.
1. Seated Single Leg Jump
Single leg jump exercise is a great plyometric exercise to increase your vertical jump by activating the muscles in one leg to jump. This exercise can be used as a warm-up during your vertical jump workout.
Benefits of Single leg jump are explosive coordination, acceleration speed, and sprint speed.
- Start this exercise in a seated position, your opposite leg extends out and lifts 4-6 inches off the floor (this will put all weight in one leg)
- keep both arms out in front or to the side to maintain balance
- Get up with the other leg and jump up
- Land on the ball of your foot instead of the heel of your foot to prevent injury
- Do 4 sets of 5 reps
You can increase the challenge of this exercise by jumping on a box when you jump. DO NOT JUMP ON BOX on your first workout because this is an advance workout it may lead to injury without proper training on the previous step.
2. Seated Double Leg Jump
Seated double-leg jump is similar to the seated single leg jump. The difference is you plant both feet on the ground and actively get up from the chair and explosively jump with both legs.
Benefits of Double leg jump are explosive coordination, explosiveness, and improves balance.
- This exercise is great to train your body to activate the hip flexor and gluteus muscles.
- Make sure you land softly and land on the balls of your feet to avoid repetitive impact to your ankles and knees.
- Do 4 sets of 5 reps
3. Box Jump
Box jumping is one of the well known plyometric exercises most athletes use to train explosive muscles to aid your vertical jump. This exercise typically is done with a single leg or both legs with a variety of heights and directions.
Benefits: Coordination, Explosive Strength, Cardio, and improves Balance.
- Do 4 sets of 5 reps
4. Seated Single Leg Squat
This exercise is similar to the seated single leg jump exercise without jumping. A squat is a simple exercise that involves a lot of muscles that help you jump. These muscles are hip flexor, quadriceps, gluteus maximus, adductor Magnus, hamstrings, rectus abdominis, gastrocnemius, erector spinae, and obliques.
Benefits: Coordination, Explosive Strength, and Improve Balance
- Start in Standing position with a bench, box, or chair behind you. (box should be 6-10 inches behind you)
- Lift and extend the opposite leg off the floor by 6-9 inches
- keep both arms out in front or to the side to maintain your balance
- Slowly sit down until you barely touch the edge of the box
- Once you barely touch the edge of the box, quickly activate your gluteus muscle by tightening up and explosively stand up
- Make sure you maintain your speed and balance when you get up to avoid falling
- Repeat the same step from above
- Do 4 sets of 5 reps
5. Deep Squat
A deep squat typically is done with weight (bar). Deep squat applies less load on your quadriceps and focuses on Gluteus Maximus and Hamstring. This is a great exercise to train your Gluteus Maximus and Hamstring to increase your vertical jump.
Do 4 sets of 5 reps
Deadlifts train your posterior chain muscle. Posterior chain muscles are back extensor muscles which include the Hamstring, Gluteus Maximus, Erector Spinae.
These muscles are very important if you want to increase your vertical jump. Always exercise with precaution with proper form and keep your back straight by tightening your core muscles.
Do 4 sets of 5-7 reps
Plank is a great exercise to train your core muscles. Core muscles are the foundation of our body. Every movement requires the assistance of our core muscles. So training your core muscles from plank will help you jump higher.
- Do 3 sets of 30-60 seconds
8. Calf Raise
- This exercise can be done on the ground or a raised platform
- You can use weight such as dumbbells, kettlebell, bar
- Do 4 sets of 5-7 reps
9. Hip Extension
Gluteus Maximus is another major muscle that will assist your jump. You want to do exercise that will target gluteus Maximus along with hip extension exercise.
- Quadruped hip extension
- Glute Bridge
- Walking Lunge
- Standing Hip Extension
- Do 4 sets of 8-10 reps
Injury Preventive Tips
The above exercises to unlock your vertical leap to jump higher should be practice twice weekly.
You should never over train your body and allow adequate time for rest and stretch. Every professional athlete focuses a lot on pre-game/workout warm-up and post-game/workout. Post-workout routines consist of stretch and foam roll.
For more stretching, you can read our How to stretch to jump higher: 10 stretches for vertical jump.
Below are important muscles involve during your jump. You need to make sure to take care of these muscles and prevent injury to the muscles by maintaining muscle flexibility.
Stretch & Foam Roll
- Stretch and foam roll are as important as strengthen exercise because it prevents injury by keeping your muscle nice and loose. All professional athletes stretch after their training because they want to avoid tight muscles which may lead to injury during their intense game.
- Hip Flexor
- Gastro/Soles (Calf)
For more stretching exercise check our How to Stretch To Jump Higher: 10 Stretches For Vertical Jump
Vertical Jump Training Programs
Below are our Top 2 vertical jump programs that have PROVEN with GREAT RESULTS!!
- Vert Shock by Adam Folker (no equipment needed) – Click here for our full review
- Jump Manual by Jacob Hiller (well-balanced program) – Click here for our full review
- Best 9 Plyometric Exercises For Basketball: Beginner to Advanced Drills
- How To Increase Vertical Jump At Home?
- Vertical Jump Test: How To Measure Vertical Jump At Home?
- Top Vertical Jump Program
- HOW TO STRETCH TO JUMP HIGHER: 10 STRETCHES FOR VERTICAL JUMP
- Vert Shock Review: Jump Higher In 8 Weeks